They’re packed with nutrients and flavor, and they make an appearance in almost every meal. If we’re asked to describe what’s required in a balanced diet, our minds will probably go straight to vegetables. But do you know how to cook vegetables in a way that preserves their nutritional value?

 

Here are the common mistakes to avoid when you’re cooking vegetables and, more importantly, how to solve them.

 

It’s important to know how to cook vegetables for the right time, otherwise you’ll lose some of their nutrients.

 

All types of vegetables have different cooking times. If you put everything into a pot together and cook it for the same amount of time, the softer veggies will end up overcooked, while the harder ones may not be cooked enough. The best way to combat this is to use different cooking methods for different types of vegetables:

 

1. Boiling

When it comes to vegetable prep, boiling is a quick and easy method of cooking. It’s easy to overboil, leading to a loss of vital nutrients. Often times, you only need to simmer some vegetables in the boiling water. With broccoli, for example, just drop evenly sized pieces into boiling water. Return to a boil and then reduce to a simmer for a few minutes until the broccoli is still a little firm. Root veggies with a higher starch content, such as potatoes, can withstand boiling over a longer period of time. Place the potatoes in cold water and boil gently until soft. 

 

2. Steaming

Steaming is one of the best solutions for how to cook vegetables while preserving as many nutrients as possible. Again, it’s worth understanding the different types of vegetables you’re cooking to know how best to steam them. For harder vegetables, such as broccoli and carrots, you may want to use a steamer. Remember, you only need a few inches of water at most. For more delicate vegetables that are easily overcooked, such as asparagus, use recyclable baking parchment to form a small parcel for the stove and steam them in their own juices.

 

3. Stir frying

The opposite of  steaming, stir frying is a delicious way to cook veggies over a high heat for a short amount of time. Simply heat some oil in a wok and add the vegetables, being careful not to overfill the pan. Continuously stir the vegetables to ensure they’re evenly coated with oil. Add the vegetables that require a longer cooking time first. Knowing how to cut vegetables is crucial for stir frying. To ensure even cooking, cut them into evenly sized pieces.

For crispy vegetables without all the oil, air frying is a tasty option. Pre-heat your air fryer while you prepare the veggies. As before, cut the veggie into even pieces to ensure even cooking. Transfer the veggie to the fryer and cook for around 20 minutes. With an appliance such as the Philips Airfryer XXL, veggies can be fried, grilled, baked or roasted in large quantities. This makes for a good option when cooking for up to six people or when you’re entertaining.

 

You’re planning to prepare a meal this evening, but you have a spare moment now. It might be tempting to wash the vegetables in advance. Don’t give in! Once vegetables are washed, they begin to oxidize and lose their nutrients. This is also why you should never wash vegetables before storing them. The exception is leafy greens, which can usually be stored for a day or two before spoiling. 

 

However, there are rare instances when a little pre-washing can go a long way:

 

In an air fryer: If you’ve just prepped some fries for cooking in an air fryer, soak these in a bowl of cold water for around a half hour. This will draw out any excess starch and result in extra crispy fries when it comes to frying. 

 

Roasting or stir frying: Thoroughly washing the veggie gives you the added opportunity of thoroughly drying it before cooking. Drier veggies will give crispier and more delicious results, especially when it comes to vegetable prep before roasting and stir frying. 

 

It’s important to know how to cut vegetables at the right time. Just as with washing, vegetables begin to oxidize as soon as you cut them. You’ve probably seen the way apples start to brown as soon as you bite into them, and vegetables behave in a similar way. So it’s best to wash and cut your vegetables shortly before use.

 

Whether you’re preparing zucchini or roasting eggplant, if you’re planning to use soft vegetables, don’t cut them until right before cooking or serving, or else they’ll turn brown and lose their juices. If you accidentally cut your eggplant too early, you can use lemon juice or salt to prevent browning until it’s time to use it. This method also helps with other vegetables that brown quickly after cutting, such as parsnips and potatoes.

 

Wondering how to cut vegetables? Here are three classic techniques for cutting vegetables when the time is right:

 

1. Dice

Dicing is a valuable skill when it comes to knowing how to cut vegetables into even pieces for cooking. If required, peel the vegetable before beginning. There are different ways to dice different vegetables, but for a shallot:

 

1. Slice in half.
2. Next, with one half of the shallot facing down on the chopping board, slice horizontally, being careful not to go all the way through the shallot. 
3. Now cut the shallot vertically to create a dice. 

 

2. Mince

A mince is simply a finer dice. Repeat the above steps with a sharp knife to achieve smaller and more finely cut pieces of vegetable.

 

3. Julienne

A julienne is just a thinly sliced stick of vegetable, often referred to as the matchstick cut:

 

1. Slice lengthwise to create thick slabs. 
2. Stack the slabs on top of each other and then slice lengthwise into narrow strips of vegetable.

For extra speed and precision, use a dicer such as the Philips Multi Chopper. In addition to being dishwasher safe, it uses a special ChopDrop technology that allows you to  achieve evenly sized pieces of both regular and more delicate ingredients – from onions to zucchini and boiled eggs – in seconds!