cooking techniques for veggies

stir-frying/sautéing

These are basically the same thing. But there are two different ways to sauté explained below. The trick to the perfect stir-fry/sauté is how you cut each vegetable and knowing the timing of when each veggie goes into the skillet. The thicker you cut the vegetable, the longer it will take to cook. A root vegetable is going to take longer than a water-dense or green veggie, such as cabbage or kale. The most important first step is that the skillet be hot, so when the veggies go in, they start to sizzle immediately. This will lock in the flavor and nutrients.

oil sautéing

This is the most common way to do a sauté. You need a large enough skillet to allow room for the veggies to move around. Heat the skillet with oil (how much depends on recipe) over medium/high flame. Do not let the oil smoke, but you want the skillet to be hot when the first vegetable goes in. You can test one piece to see if it sizzles. When hot, lovingly place the veggie that requires the longest cooking time (usually the hardest/thickest) into the oil with a pinch of sea salt. This adds flavor and moves along the cooking process. Stir the veggies around until well coated with oil and shake the pan back and forth to prevent sticking. This is when I turn the flame down to about medium. Add in the next vegetable and stir it around. Sometimes I will put a lid on so the veggies steam and cook faster, or I put a touch of water in the pan if the vegetables begin to stick. Continue adding veggies. This is when you’ll stir in any dried spices for a dish. The most water-dense vegetable will go in last. Depending on the vegetable and how thin you cut it, it may not need to cook for more than a minute. Remove from heat to a platter or bowl to help slow down the cooking process so the veggies stay crisp.

Depending on how many veggies and the cutting styles of each, this process should take no more than 10 minutes.

water sautéing

Water sauté is the same process as the oil sauté, but it’s a healthier, lower-fat way of cooking. Just know that the veggies will not taste as rich. Instead of oil, I coat the bottom of the skillet with about one-third to one-half cup of water or broth. When it begins to sizzle, I put the veggies inside in the same order as above.

blanching/boiling

This is hands-down my favorite way of cooking vegetables. Blanching is a technique of submerging vegetables into boiling water. The type of veggie, its freshness, and how you cut it (shape and thickness) will determine how long it stays in the water. It’s quick and easy, and the process allows the vegetables to hold on to almost all their nutrients. It’s good any time of the year and helps you stay hydrated. Your pot size will be determined by how many vegetables you plan on cooking at one time. If it’s just a small amount for you or one other, a small pot will be fine. You really don’t need to fill it all the way, either. Leafy greens are going to shrink considerably in size, so there is no point in wasting water. You are going to need your skimmer for this.

Bring a small, medium, or large pot with two inches of water to a rolling boil with a tiny pinch of salt. Submerge your vegetable (least bitter and lighter in color first) into the boiling water. Allow the veggies to bubble around for about 15 seconds for water-dense veggies and up to 45 seconds for harder vegetables. I personally like my vegetables just tender and not overcooked. Never walk away from the pot. You can usually tell it’s time to pull them from the water when the color of the vegetable gets really bright. It sort of yells at you, “I’m ready, pull me out!” Keep in mind that unless you shock them with cold water after you pull them out, the veggies will continue to cook. Often I will run cold water over the veggies just to make sure they don’t overcook, or I pull them out very quickly from the boiling water. Boiling is when you leave the vegetable in longer and cover with a lid. Root vegetables like squash and sweet potato need more time and need to be boiled.

steaming

I use the steaming method to warm up food more than using it as a regular technique. I prefer to blanch/boil veggies because I feel like you are less likely to overcook them. There’s some debate as to whether steaming holds the most nutrients in the vegetable. Try both ways and see which you like the most. To steam, get a small, medium, or large pot, depending on how much you are going to steam at one time. Ideally you want to have only one layer of veggies inside the steamer basket to make sure that nothing gets undercooked. You only need a small amount of water in the pot; just enough as to not go above the steamer basket. Bring to a boil, cover with a lid, and set a timer. The time depends on the vegetables, the size, shape, and thickness you cut the vegetables. Most veggies should take no more than five minutes.

roasting/baking

I love roasting and baking vegetables during the colder months of the year. It’s so warming and comforting. Certain veggies, like root vegetables, are just made to be roasted. You can do it two ways. Cut in chunks or cubes and toss with a little olive oil, sea salt, and spices. Or you can cook them sans oil by placing the veggies in a casserole dish with sea salt and a tiny amount of water in the bottom, cover, and bake. As with any cooking method, cooking time depends on the thickness of the vegetable and the way you cut it. The trick to getting all your veggies to cook evenly is to cut the heartier veggies smaller than the water-dense veggies.

grilling

Yes, there is a place for grilling in plant-based cooking! The grill is not just for meat, poultry, or fish. I like to marinate veggies, tofu, and tempeh before I put them on the hot grill. Also brush the marinade over the vegetables while they cook. This is a quick style of cooking, which makes it perfect for summer, but not so good for heartier root veggies. Stick with things that cook fast, like water-dense summer vegetables.

stewing and braising

These are two cooking methods that I don’t use often, living in Southern California, but they are great for colder weather or when we are feeling weak. Braising is typically cooking one type of vegetable slowly in a small amount of stock or water. The veggies release their juices, creating a burst of rich flavor. Stewing is cooking different types of veggies slowly by cutting them into chunks, bringing them to a boil, and simmering on a low flame, covered. Stir occasionally.

frying

This is something I rarely do, even though fried foods sure taste good! If you are eating a healthy plant-based diet, having something fried every once in a while is not going to kill you. You just won’t find many recipes in this book that use this technique. Actually, only two; lotus root chips, on page 124, and the tempeh “fish” tacos on page 194 have the option for frying. I use the shallow frying technique, which involves using a frying pan with about one-fourth to one-half inch of oil in the pan. Heat oil over medium/high heat before adding the vegetables. When you put the veggies in the pan, they should sizzle and jump around. Cook on both sides until crispy, then drain on a paper towel.