Welcome to how to cook and store vegetables, the second of two articles dedicated to “How to pick, cut, cook and store vegetables”. In case you didn’t read it, here’s the first one on How to pick and cut vegetables

From steaming to sautéeing, here you’ll find everything you need to know to start confidently cooking vegetables.

There are a several methods you can use, let’s check the basics:

1. Steaming
2. Baking
3. Sautéeing
4. There is also boiling. I personally use it to blanch my veggies, or to parboil the chicory greens, just to remove the excess bitterness.

1. Steaming

Steaming is a great way to retain the texture, flavor, color, vitamins and minerals of vegetables. The way to cooking vegetables is in a steamer basket over boiling water… It’s as simple as that.
This method is ideal for almost all vegetables (include broccoli, carrots, or green beans); with the exception of tomatoes and chicory, everything else is fine.

Tools for steaming

• Let’s start with the electric steamer, a great tool. It’s electric, so you can use it anywhere (and you’ll have the burners free for other cooking). It may not be the best option for small kitchens, but it’s convenient, as it usually have two to three layers. Just follow the directions of the manufacturer.
• The flower-shaped steamer basket – It’s a stainless-steel classic, perfect for steaming in pressure cookers or saucepans. Just make sure the pot accomodate the basket. Here’s a simple method you can use:
  • Fill a pot with couple of centimetres of water, and bring it to a boil;
  • Reduce the heat to a simmer, and add the basket. Please, double check that the basket does not touch the water.
  • Cover to trap the steam and, once in a while, keep an eye on the water level in the pot.
• You can place two or three kinds of vegetables, in those cases you better know the cooking time of each ingredient.
• The bamboo basket. It’s a multi-level basket set (made of bamboo), very convenient for cooking at once several veggies. The operation is similar to the steel flower, but with the added benefit of having a whole lot more space.
  • Just put around three fingers of water in the pot (make sure it’s the right size, not too big!), and let the veggies cook gently.
  • The only tricky part is remembering to flip the baskets halfway through cooking. Or, if you’re looking for a more precise way to cook your veggies, try placing the slower-cooking ones on the lower level and the faster ones on the top.
    • For instance, potatoes, carrots, and other root veggies can go on the bottom, while zucchini, beans, spinach, and other greens can go on top.

Just a heads-up about the bamboo baskets

• When cooking:
  • place a sheet of baking paper (or some lettuce or cabbage leaves) between the basket and the vegetables.
• For safekeeping:
  • steam the bamboo steamer to clean it.
  • Scrub it with a soft brush and lightly soapy water.
  • Rinse well with cold water, to get rid of any detergent, and
  • let them dry very well before storing.

I personally use the Thermomix. It’s an appliance that can be utilised in many ways. The steam option works really well… it doesn’t make coffee, though 🫣

2. Baking

Baking happens in a hot oven. It’s a type of cooking that allows the use of little fat (none, in some cases) and may preserve several of the nutrients. It also helps to retain texture and flavor, resulting in deliciously crunchy, slightly sweet vegetables.

Please, beware of high temperatures that may compromise the vitamins and minerals content.

• From the start, make sure the oven is at the right temperature. Should be between 160 °C and 170 °C (180 °C max).
• Don’t burn the veggies!
• Use very little oil (spread with a brush) and protect the veggies by placing a sheet of baking paper on the oven tray.

3. Sautéeing

Just few important notes on sautéing vegetables.

• It’s a pan cooking technique, that requires some attention.
• A good, high-quality nonstick pan—preferably Teflon-free—is a must-have tool.
• Use just a little oil or fat when you’re cooking. How can you do that? By adding a little water while cooking, and keeping the temperature medium-low.
• If you need to, just cover it with a lid to keep the veggies water from evaporating too fast.

You can also make soups, frying (or air-frying), roasting, grilling, or pickling. But this is for another story.

If you’re interested in learning more, we’ve got an article on “I 4 step fondamentali per il benessere in cucina: quali sono?” to help you get started cooking with the tools you need, (for readers in Italian).

4. Boiling/Blanching

Boiling/Blanching is when you briefly plunge veggies (potatoes, legumes, sometimes also fresh pasta) in boiling water and, within a minute, you pick them out and immediately cool it (in icy water) to stop further cooking. It works for fruits as well.

Cooking time is so brief that the food is still considered raw.

Why blanching?

• It fixes the color of vegetables,
• keeps their nutritional properties,
• loosen skins for peeling,
• get food ready for later cooking (and cut down on cooking time),
• ease up the digestion, and
• makes strong flavors in veggies like cauliflower, broccoli, and spinach less intense.

How to store vegetables

Let’s now look at how to store vegetables.

Raw vegetables

• Don’t wash them, unless you’re using it right away. If you’re prepping squash blossoms, please don’t wash them at all, they’re just too delicate.
• Place the veggies in the bottom drawers of the refrigerator. It’s the moistest part where they stay fresh, with no risk to freeze.
• Keep them separate by using paper bags for each type. Paper lets them breathe and retains moisture, without making them musty.
• Stock the celery in a tightly closed plastic bag to prevent it from wilting.
• Store the trimmed salad by putting it in a container and covering it with damp paper towels. Then, just close the container with a lid.
• Leave tomatoes outside the refrigerator in a shady, cool spot.
• Potatoes and onions should be stored in a cool, airy, and dark place.
• Asparagus can be placed in a vase (like flowers). The same goes for artichokes.
• Mushrooms keep well in a basket. Just brush off the soil to eat them raw, or rinse them quickly just before cooking them.

About cooked vegetables.

• They’ll last about five or six days in the refrigerator,
• for several months in the freezer.

Now that you have all the info, there’s no reason not to eat veggies at least twice a day, cooked and raw!

Try new types of vegetables and experiment with the ones you’re not familiar with. It’s really important to vary your diet.

That’s all for now, I just wanted to wish you all Happy cooking and Buon Appetibilis!

Simona Scarone

Cucina, corsi, oli essenziali.
Insegno a cucinare in modo sano, testo e invento ricette “plant based” anche in video.
Scrivo racconti di cucina e non solo.

Cuisine, cooking lessons, essential oils.
I teach healthy cooking, test and create “plant based” recipes, also on video.
I write about food, and other stories.