The Whys and Hows of Cooking Vegetables

The Whys and Hows of Cooking Vegetables
Heat, pH (acidity), and cooking technique can all affect color, texture, and flavor of
vegetables. Here’s what you need to know to properly cook your vegetables and
enhance all three properties.
Color Changes Important to Know!

Green Vegetables Acids:
 Lemon juice
Chlorophyll is the pigment present in all green vegetables
 Tomatoes
such as asparagus, green beans, broccoli, peas, and spinach.  Fruit
Chlorophyll is destroyed by acids, such as lemon juice and  Cream of tartar
vinegar.  Vinegar
Acids and prolonged heat turn chlorophyll to pheophytin, Bases:

which is a drab olive green. Bases turn chlorophyll to  Baking soda
chlorophyllin, which is a brighter green.  Baking powder
 Hard water
Red Vegetables
Anthocyanins are the red pigments found only in a few
vegetables, such as red cabbage. They react very strongly to acids and bases. Acids
make anthocyanins brighter red, and bases turn them blue or blue-green.
Anthocyanins dissolve easily in water. They can leach out into the cooking water and
cause color fading. It is best to cook these vegetables quickly in as little water as needed.
It can also be helpful to add some acid to the cooking water if you want to preserve red
color. For example, red cabbage is often cooked with apple cider vinegar.
Yellow and Orange Vegetables

Carotenoids are the yellow and orange pigments found in carrots, corn, sweet potatoes,
and winter squash. They do not change significantly in the presence of acid or base.
They also do not dissolve in water and do not leach into cooking water. However,
overcooking can fade the color and cause loss of flavor and nutrients.
White Vegetables
Anthoxanthins are the major white pigments found in potatoes, onions, cauliflower,
and the white parts of celery, cucumbers, and zucchini. Overcooking and hard water
(which is basic rather than acidic) turn white vegetables a dull yellow or gray.
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Texture and Cooking Time
Most vegetables are best when cooked very briefly or until they are crisp-tender. At this
stage, vegetables have their maximum flavor, color, and nutrients.
Acids toughen vegetables, so they take longer to cook to the point of desired softness.
Bases soften vegetables, which decreases cooking time. This increases the likelihood of
vegetables turning mushy.
In recipes that call for lemon juice, tomatoes, or other acids, add only a small amount at
the beginning of cooking and the rest after the vegetables have become tender.
Flavor and Nutrient Content

The longer certain vegetables are cooked, the more flavor is lost. This can happen either
because flavor compounds dissolve into the cooking liquid or evaporate. Some
nutrients (like vitamin C) may also be lost as they leach out into the cooking water.
To preserve desirable flavors and nutrients, cook vegetables as quickly as possible and
in a small amount of liquid. Start with boiling water to reduce cooking time.
Strong-flavored vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli, and

turnips are much more appealing if some of their flavor is lost. Cooking strong-flavored
vegetables uncovered and in larger amounts of water allows off-flavors to escape.
Cooking Methods
 Use as little water as possible, with the exception of strong-flavored vegetables.
 Cook yellow, orange, and red vegetables covered; green and white uncovered.
 Cook vegetables as quickly as possible to and retain nutrients, color, and flavor.
 Steaming is the most preferred method for cooking because steam cooks food
rapidly, lessens the loss of nutrients and flavor, and does not break up delicate
vegetables.
To microwave fresh vegetables: To boil fresh vegetables:

-Place evenly cut vegetables in a ceramic -Bring water to a boil in saucepan.
dish. Add 2 Tbsp water. -Add vegetables and add more water to
-Cover and cook on high until fork cover if needed. Return water to a boil.
tender, stirring halfway through -Cover if appropriate.
cooking time. -Reduce heat to a simmer and cook the
vegetables until tender.
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The Whys and Hows of Cooking Vegetables

Color Changes Important to Know!

Acids and prolonged heat turn chlorophyll to pheophytin, Bases:

Yellow and Orange Vegetables

Flavor and Nutrient Content

Strong-flavored vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli, and

To microwave fresh vegetables: To boil fresh vegetables:

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