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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.
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.
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.
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.
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.
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