7 Ways to Cook Vegetables
Navigating diabetes doesn’t mean you have to compromise on flavor or variety when it comes to meals.
In fact, the more flavor and variety, the better! Especially when it comes to vegetables. Each vegetable color provides a different nutrient profile, which makes variety essential!
As a diabetes dietitian, I often hear from clients that the top reason they steer away from vegetables is lack of knowledge of how to cook them or how to incorporate enough vegetables.
With the right cooking techniques, the natural flavors of vegetables shine and you can enjoy a delicious meal.
In this blog, you will learn 7 ways to cook vegetables and discover easy recipes that can be made at home. From sizzling stir-fries to grilled favorites, get ready to uncover all the possibilities!
How to Cook Vegetables
There are many ways to cook vegetables such as boiling, steaming, sauteing, roasting, grilling, broiling and stir-frying.
The cooking method you choose will greatly influence the taste, texture and nutritional value of vegetables. While roasting results in a crisp and caramelized exterior, steaming will soften veggies throughout.
Let’s explore the different cooking techniques! Be inspired to pick one or aim to try them all.
Boiling
Boiling vegetables is a simple and popular cooking method. The process involves placing vegetables in boiling water until they are tender and flavorful.
To retain the nutrients and prevent overcooking, there are a few basics to follow:
Pick hearty vegetables such as potatoes, carrots, broccoli and green beans.
Boil until the vegetables are tender by piercing with a fork to check the doneness.
The boiling time will vary depending on the size of the vegetable. The smaller the vegetable is cut, the quicker it will cook.
Once cooked, drain right away. To further preserve the color and stop the cooking process, pour into a bowl with ice water.
Boiled Vegetable Recipes
Steaming
Similar to boiling, steaming is a way to boost the color of vegetables while retaining the nutrients. This cooking method involves using steam from boiling water to cook the vegetables.
Here are a few tips when steaming:
Opt for vegetables like asparagus, spinach and cauliflower.
Steam using a steamer basket inside a pot of water or place in a microwave safe bowl with a lid.
Before cooking, slice the vegetables into evenly sized pieces to ensure they cook evenly.
Avoid overcrowding the steamer basket or bowl as this may lead to uneven cooking.
Steam until the vegetables are vibrant in color. Overcooking can lead to color and nutrient loss.
Steamed Vegetable Recipes
Sauteing
Sauteing vegetables is a technique that adds flavor to vegetables while retaining their natural textures. With this cooking method, vegetables are cooked quickly in a hot pan with a small amount of oil.
Tips for sauteing vegetables at home:
Use vegetables like bell peppers, zucchini, onions and mushrooms.
Preheat the pan over medium heat before adding the vegetables. You’ll want it hot enough that a droplet of water or oil sizzles upon contact.
Spread the vegetables in the pan so they are in a single layer. This allows each vegetable to get crispy and fully cooked.
Toss the vegetables with a spatula or tongs continuously to cook evenly and prevent burning.
Always saute over high heat to help the vegetables become crispy. If the pan isn’t hot enough, the vegetables may release moisture and become soggy.
Sauteed Vegetable Recipes
Roasting
Roasting involves placing a single or medley of vegetables onto a baking sheet to cook in a preheated oven. By drizzling the vegetables with olive oil and seasoning with herbs and spices, they can develop a rich flavor.
Here are tips to help you roast vegetables to perfection:
Opt for vegetables like carrots, broccoli, brussels sprouts, radishes and bell peppers.
Preheat the oven to a high heat (usually between 375 and 425 degrees Fahrenheit).
Spread the vegetables evenly on a baking sheet so each piece has a tender interior and crisp exterior.
Toss the vegetables with enough oil to coat each piece evenly.
Leave a bit of space between each piece for best results.
Stir or flip halfway through cooking to brown all sides.
Roasted Vegetable Recipes
Grilling
Grilling vegetables is a cooking technique that introduces a smokiness to elevate the flavor. Depending on the season, you can grill outside or transition to an indoor grill pan for the same charred flavor and appearance.
Check out these tips for grilling vegetables:
Opt for vegetables that can withstand grilling without falling apart like eggplant, corn on the cob, zucchini and asparagus.
Use a grill basket or a sheet of aluminum foil for delicate vegetables that may fall through the grates.
Preheat the grill prior to placing the vegetables on the grill to prevent sticking.
Coat the vegetables with oil or a marinade to further prevent sticking.
Grilled Vegetable Recipes
Broiling Vegetables
Broiling is a fantastic method to caramelize the top layer of vegetables. By placing vegetables under direct and high heat in the oven, you can cook in a short period of time.
Quick reminders before you start broiling:
Adjust the oven rack so it is around 3-4 inches from the broiler element.
Preheat the broiler for a few minutes before placing the sheet pan of vegetables under the heat.
To make clean-up easy, line the sheet pan with aluminum foil or parchment paper.
Rotate the pan halfway through to ensure all vegetables get charred.
Set a timer so you don’t burn the vegetables as they will cook quickly.
Broiled Vegetable Recipes
Stir-Frying Vegetables
Stir-frying involves using high heat for a quick-cooking method on the stovetop. The key to a successful stir fry is tossing and stirring the vegetables quickly over the high heat to keep them crisp.
Here are a few helpful tips to make a delicious vegetable stir-fry:
Cut the vegetables into similar sizes to help with even cooking. If looking to speed up the cooking process even more, cut into small or thin pieces.
Use a wok or wide skillet with high sides for best results.
If stir-frying a mix of vegetables, start with ones that take longer to cook then add the quicker-cooking ones. For example, toss in asparagus before spinach.
Keep the heat on high throughout the entire cooking process. This will help the vegetables retain their colors and textures.
Stir-Fried Vegetable Recipes
How to Season Vegetables
One thing I haven’t mentioned is how to flavor vegetables. The key to seasoning is starting conservatively then adjusting to personal preference.
The list of sauces, seasonings and garnishes below can be used with any cooking method.
Coconut aminos
Toasted nuts or seeds
Fresh or dried herbs
Lemon juice
Orange or lemon zest
Grated cheese or nutritional yeast
Homemade or store-bought marinades
Olive oil
Vinegar
Spice blends
Roasted garlic
Grated ginger
Blood Sugars Made Simple
As a reminder, meals are meant to be flavorful and delicious even when eating with blood sugars in mind.
Use these 7 ways to cook vegetables to showcase the colors, textures and nutrients of your favorite veggies!
If you feel like you need additional support around mealtime, then my Group Coaching Program is for you.
You can find out more by clicking Sugar Savvy or scheduling a virtual clarity call.
