3.4 Vegetables A to Z
Objectives
- To practice various cooking methods for fresh and frozen vegetables – boiling, broiling, baking, steaming, panning, sautéing, etc.
- To prepare less-familiar vegetables in order to appreciate the wide variety of characteristics of vegetables.
Terms, as Used in the Lab Manual
- Blanch or Parboil: Partially cook in a large amount of boiling water to inactivate enzymes or to facilitate peeling.
- Pan (verb): Cook very thin slices of a vegetable at high heat in enough oil to keep them from sticking. Vegetables may be covered, and a very small amount of water (1-2 tbsp.) added to create steam. The pan should be shaken to prevent sticking.
- Sauté: Cook in a small amount of fat over fairly high heat in an open, shallow pan until just done; vegetables should look translucent, not brown.
- Stir-Fry: Heat a small amount of oil. Add very thin slices of vegetables and cook over medium-high heat. Stir constantly. A wok is the preferred utensil, but a large, deep skillet may be used. Cook only a few vegetables at a time.
- Cube: Cut food into uniform cubes approximately ½ inch in each dimension unless the directions specify another size.
- Dice: Cut into uniform cubes, approximately ¼ inch.
- Chop: Cut into small irregular-shaped pieces.
- Mince: Divide food into very small (1/16 inch or less) irregular-shaped pieces with a knife or garlic press.
- Julienne: Cut into thin strips. (match-stick size, about ⅛ x ⅛ x 2 inches)
- Crisp-Tender: “Crisp” refers to a slight crunch while the vegetable still has structure. “Tender” refers to the fact that your teeth/knife can easily sink all the way through.
Raw Vegetable Preparation
Most fruits and vegetables are picked and packaged straight from the field, so it is important to wash fruits and vegetables before consuming them. Remove and discard any damaged leaves or parts. Cut out cores where applicable, like onions, cabbage, and brussel sprouts.
Prepare vegetables according to the following recipes
Artichokes with Butter Sauce
Ingredients
- 1 whole artichoke
- 2 Tablespoons butter
- 1½ teaspoons lemon juice
- 1½ teaspoons chopped parsley
Instructions
Hold artichoke by the stem and dash up and down in a bowl of water. Cut off stem with scissors, 1 inch from top, and ¼ of the top of each leaf. Discard the bottom row of leaves.
Boil gently in salted water to cover until end of stem is tender and leaves pull easily from base, approximately 20-30 minutes. Carefully remove from water and drain upside down.
Prepare butter sauce: melt butter, add lemon juice and parsley. Heat 1-2 minutes to blend flavors. Place artichoke stem end down on a plate and serve with the hot butter sauce.
To eat, dip each leaf into sauce, pull leaf through teeth drawing off tender part, and discard the remainder of the leaf.
Stir-Fried Asparagus
Ingredients
- ⅓ lb. fresh asparagus spears
- 1 Tablespoon vegetable oil
- 1/8 teaspoon salt
- dash of pepper
Instructions
Wash and snap off lower woody stems of asparagus and discard stems; cut tips into bias-cut (diagonal) pieces, 1½ inches long.
In a saute pan, stir-fry asparagus and seasonings in oil for 1 minute. Cover skillet and shake while cooking, about 2-3 minutes, until asparagus is crisp-tender.
Scalloped Broccoli
Ingredients
- ⅓ to ½ lb. broccoli
- ¾ cup thin white sauce (see below)
- 1 oz. grated sharp cheddar cheese
- ¼ cup fine dry bread crumbs
- 1 Tablespoon melted butter
- dash paprika
White Sauce:
- 2 ¼ teaspoon butter or margarine
- 2 ¼ teaspoon flour
- 1/16 teaspoon — salt to taste
- ¾ cup milk
Instructions
Wash and trim broccoli. Cut into 2–3 inch spears. Boil broccoli in a large amount of water until nearly crisp-tender.
Prepare the white sauce: Melt butter in a saucepan; blend in flour and salt; remove from heat. Add milk, stirring to blend, return to heat and stir gently while heat to a full boil.
In a 1-pint glass baking dish, alternate layers of broccoli, white sauce, and cheese. Repeat until all broccoli is used.
Blend bread crumbs with melted butter, spread on top of casserole, and bake uncovered at 375°F for 20 minutes. Sprinkle with paprika.
Pan-Fried Brussel Sprouts
Ingredients
- 3/4 lb. small brussel sprouts
- 4 Tablespoons vegetable oil
- salt and pepper to taste
Instructions
Wash and trim the brussel sprouts. Then, cut each one in half. Arrange the brussel sprouts in a single layer, cut side down, in a large saute pan. Drizzle the oil evenly over the brussel sprouts.
Cover the pan and cook on medium-high heat. Cook for ~5 minutes and check for browning. If the brussel sprouts are browned on the cut side, drop the temperature to medium-low and continue cooking with the lid on for another ~3 minutes. If the brussel sprouts are not browned, continue cooking with the lid on at medium-high heat for another ~3 minutes. The brussel sprouts should be cooked until crisp-tender.
Remove the brussel sprouts from the saute pan and season with salt and pepper.
Cabbage with Cheese Sauce
Ingredients
- ¼ head green cabbage
- 2 bacon slices
- ½ cup thin white sauce
Cheese Sauce:
- 2 ¼ teaspoon butter or margarine
- 2 ¼ teaspoon cornstarch
- 1/16 teaspoon — salt to taste
- ¾ cup milk
- 1 oz. grated sharp Cheddar cheese
Instructions
Wash cabbage; trim off wilted leaves, remove the core, and chop the cabbage into bite-size pieces. Boil cabbage in a large saucepan in a large amount of water until crisp-tender.
Fry bacon in a saute pan over moderately low heat until crisp. Reserving drippings, remove bacon from pan and crumble.
Prepare the white sauce: Melt bacon drippings or butter in a saucepan; blend in the cornstarch and salt; remove from heat. Add milk, stirring to blend, return to heat, and stir gently until a full boil is reached. Boil for 1 minute while stirring constantly, and then remove from the heat. Stir in cheese until melted.
Arrange the hot drained cabbage on the platter, pour the cheese sauce over the top, and sprinkle with bacon bits.
Carrots with Dill and Sour Cream
Ingredients
- ½ lb. carrots
- 1 Tablespoon vegetable oil
- ½ teaspoon dried dill-weed
- ½ teaspoon chicken bouillon
- ½ teaspoon sugar
- ⅓ cup water
- 1 Tablespoon sour cream
Instructions
Wash and peel carrots; cut into julienne (matchstick) strips (about ⅛ x ⅛ x 2 inches).
Sauté carrots and dill in oil for approximately 5 minutes without browning. Stir in chicken bouillon granules, sugar, and water, and cook until carrots are crisp-tender.
With a slotted spoon, remove carrots, transfer to a dish, and keep warm. Reduce cooking liquid to approximately two tablespoons; blend in sour cream and add carrots. Heat to serving temperature if necessary.
Cauliflower Rice Stuffed Peppers
Ingredients
- 2 bell peppers, halved & seeds removed
- 1 tablespoon olive oil
- 1 tablespoon garlic, minced
- ½ cup diced red onion
- 1 bag frozen riced cauliflower
- 3/4 cup canned black beans (drained)
- ⅓ cup salsa
- 1 teaspoon cumin powder
- 1 teaspoon chili powder
- 1 Tablespoon lime juice
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Toppings (optional)
- Lime juice
- ⅓ cup salsa
Instructions
Preheat oven to 375°F. Use a 9×13 inch baking dish. Wash and halve both peppers. Then brush the peppers with ~ 1 tsp of olive oil. Set aside.
Heat a sauté pan on medium heat. Add 2 tsp olive oil, minced garlic, and diced red onion. Sauté for 1 minute, stirring frequently. Then add cauliflower ‘rice’ and cook for an additional 2 minutes, still stirring frequently. Place the lid on the pan and cook for ~1 more minute.
Then, remove from heat and transfer the mixture to a large mixing bowl. Add the remaining ingredients — black beans, salsa, cumin powder, chili powder, lime juice, salt, and pepper — to the cauliflower rice and mix thoroughly.
Stuff the halved peppers with ~ 1/2 cup of the mixture until all peppers are full, then cover the baking dish with aluminum foil. Bake for 30 minutes. Then remove the foil, increase heat to 400°F, and bake for another 15–20 minutes or until peppers are soft and slightly golden brown. Serve with toppings (optional).
Sautéed Leeks
Ingredients
- 3 medium leeks
- 2 Tablespoons butter
- ¼ cup chicken broth
- 1 teaspoon lemon zest
- salt and pepper to taste
Instructions
Discard tough outer leaves of leeks. Trim off green tops and roots; slice the remaining leeks lengthwise twice so they have been cut into quarters. Then, slice the quarters crosswise into 2-inch strips.
Wash the strips by lifting them up and down in the water. Lift leeks out of water. Repeat until no more sand or dirt settles to the bottom of the container.
Melt butter over moderate heat in a sauté pan. Add leeks with water still clinging to them. Cook for five minutes, stirring occasionally. Add broth and zest, cover the pan, and cook until leeks are tender (about five additional minutes). Season with salt and pepper.
Peanut Creamed Onions
Ingredients
- ½ lb. (8 oz.) small boiling onions
- ½ cup medium white sauce
- 2 Tablespoons chopped salted peanuts
- dash mace
White Sauce:
- 1 Tablespoon butter or margarine
- 1 Tablespoon cornstarch
- ½ cup milk
- 1/16 teaspoon — salt to taste
Instructions
For fresh onions, blanch the onions in boiling water for about 10 seconds. Drain, chill, trim, and slip off skins. Skip the blanching step if frozen boiling onions are used. Cook in fresh boiling water to cover until almost done.
Prepare the white sauce: Melt fat in a saucepan; blend in cornstarch and salt; remove from heat. Add milk, stirring to blend, return to heat, and stir gently until a full boil is reached. Boil for 1 minute while stirring constantly, and then remove from the heat.
Halve onions, combine with white sauce, half the peanuts, and mace in a 1-pint baking dish. Top with remaining nuts and bake uncovered at 375°F for 20 minutes.
Peas with Broccoli Medallions
Ingredients
- 2 green onions, sliced
- 1 Tablespoon vegetable oil
- 1 cup shelled peas, fresh or frozen
- ½ cup peeled broccoli stems cut into 1/8-inch disks
- ¼ cup water
- ⅛ teaspoon salt
- dash pepper
- ½ teaspoon lemon zest
- 3/4 teaspoon dried parsley or 1 ½ tsp. fresh parsley
Instructions
Sauté green onions in oil; add peas, broccoli stems, water, salt, and pepper.
Cover and cook until peas are crisp-tender, about 5 minutes.
Stir in lemon zest and dried parsley.
Parsnips Caramel
Ingredients
- ½ lb. (8 oz.) parsnips (3 medium)
- 2 Tablespoons brown sugar
- 1 Tablespoon butter
Instructions
Wash and peel parsnips, cut into ½-inch round slices, and steam until nearly tender. Drain any remaining water.
Put parsnips into a one-pint baking dish, sprinkle with brown sugar, and dot with butter. Bake uncovered at 400°F for 10 minutes.
Roasted Golden Beets and Parsnips*
Ingredients
- 2 medium golden beets &/or parsnips
- 2 Tablespoons olive oil
- 2 Tablespoons balsamic vinegar
- 1/2 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 Tablespoons honey
- 1/4 to 1/2 teaspoon salt sprinkled on prepared beets and parsnips
Instructions
Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
Thoroughly wash the golden beets and parsnip and peel them. Then, slice into bite-size pieces. Arrange the beet and parsnip pieces on a baking sheet and drizzle/sprinkle with olive oil, balsamic vinegar, dried thyme, salt, and pepper.
Bake at 425°F for about 30–45 minutes or until fork tender. Drizzle with honey and sprinkle with salt before serving.
*This recipe can be made with all golden beets or all parsnips, depending on vegetable availability.
Rutabagas and Turnips
Ingredients
- ½ cup cubed turnips
- ½ cup cubed rutabagas
- 1 teaspoon butter
- dash pepper
Instructions
Peel and cube vegetables. In two separate saucepans, boil vegetables (turnips in one pan and rutabagas in another) in salted water until tender. Drain vegetables.
Then combine the turnips and rutabagas in a serving bowl, add butter, and season lightly with pepper.
Panned Spinach
Ingredients
- ½ lb. (8 oz.) spinach
- ⅛ teaspoon salt
- 2 teaspoons fresh or frozen lemon juice
- 1 hard-cooked egg, chopped
Instructions
Sort leaves and remove stems. Wash spinach thoroughly by lifting spinach up and down in the water. Remove spinach from the water. Repeat until no more sand settles to the bottom of the container. Drain.
Cook spinach with salt in a saute pan with a tight-fitting lid for about 3 minutes, using only the water clinging to the leaves from the last rinsing. Drain, sprinkle with lemon juice, and garnish with chopped hard-cooked egg.
To Hard Cook an Egg:
In a saucepan, add an egg to enough cold water to come at least 1” above the egg. Bring the pan to a boil. Cover pan; remove from heat. Let the egg stand in the hot water for 15–20 minutes. Drain the hot water and carefully place the hot egg in ice water. When the egg is cool, remove it from its shell.
Baked Acorn Squash
Ingredients
- ½ medium acorn squash
- ½ cooking apple, diced
- 1 Tablespoon brown sugar
- ¼ teaspoon cinnamon
- ½ teaspoon butter
Instructions
Remove seeds from squash; place squash cut-side down in a baking dish large enough to allow contact between the cut surface of the squash and the bottom of the dish. Pour boiling water to ¼ inch depth around the squash.
Bake uncovered at 400°F for 35 minutes. Drain water. Invert the squash and fill the center with the mixture of apple, brown sugar, cinnamon, and butter. Continue baking, uncovered, until apple and squash are tender, about 40 additional minutes.
Spaghetti Squash Parmesan
Ingredients
- ½ medium spaghetti squash
- Salt & pepper to taste
- 1 Tablespoon butter, melted
- 2 Tablespoons grated Parmesan cheese
Instructions
Heat oven to 350°F. Halve squash lengthwise; scoop out seeds. Place squash, cut side down, in a baking dish large enough to allow contact between the cut surface and the bottom of the pan. Pour boiling water to a ¼-inch depth around the squash.
Bake in a 350°F oven for 45–60 minutes until tender. Drain water. With a fork, shred and separate the squash pulp into strands. Remove the squash from the shell, and toss with salt, pepper, melted butter, and Parmesan cheese.
Four Cheese Broiled Tomatoes
Ingredients
- ¼ cup grated Parmesan and Romano cheese blend
- ¼ cup ricotta cheese
- ¼ cup shredded part-skim mozzarella cheese
- ¼ cup mayonnaise
- ½ teaspoon minced garlic
- ½ Tablespoon dried oregano
- ¼ teaspoon salt
- 2 large tomatoes
Instructions
In a small bowl, combine the first seven ingredients.
Cut each tomato into thick slices. Spread each slice with ~2 tablespoons of cheese mixture.
Place on a foil-lined baking sheet. Broil 3 inches from the heat for 3–5 minutes or until the cheese mixture is golden brown and the tomatoes are heated through.
Oven Roasted Vegetables
Ingredients
- 1 sweet potato, peeled
- 1 red potato
- 1 carrot, peeled
- ½ fennel bulb, top and root removed
- ¼ green pepper
- ½ red onion, peeled
- 1 garlic clove
- 1 Tablespoon olive oil
- 2 teaspoons balsamic vinegar
- ⅛ teaspoon salt
- ¼ teaspoon lemon pepper
Instructions
Wash and trim vegetables; cut into 2-inch pieces. Cut off the green top and tough root of the fennel and chop the bulb into bite-size pieces.
Use a large spoon to combine vegetables and remaining ingredients and stir until vegetables are well coated.
Bake in a 9×13 inch roasting pan at 425°F for 45 minutes or until vegetables are tender and lightly browned.
Panned Zucchini Parmesan
Ingredients
- ½ lb. (8 oz.) zucchini squash
- 2 Tablespoons coarsely chopped onion
- 1 Tablespoon butter
- 1 Tablespoon water
- 1/8 teaspoon salt
- dash of pepper
- 2 Tablespoons grated Parmesan cheese
Instructions
Wash and trim ends of zucchini (do not peel); cut into ⅛” round slices.
In a skillet, sauté onion in butter 1 to 2 minutes. Add all other ingredients except cheese.
Cover, bring to a boil, and cook for one minute.
Uncover and cook, turning with a spatula, until tender. Cool slightly (1–2 minutes), sprinkle with cheese, toss, and serve.
Evaluation
Write observations of these vegetables and methods of preparation in the table (on the next two pages). Include appearance, flavor, degree of doneness, compatibility of ingredients, and quality of fresh ingredients, if applicable.
| Recipe | Method of Preparation | Flavor Category | Pigment Category | Sensory Attributes |
|---|---|---|---|---|
| Artichokes with Butter Sauce | ||||
| Stir-Fried Asparagus | ||||
| Scalloped Broccoli | ||||
| Pan-Fried Brussel Sprouts | ||||
| Cabbage with Cheese Sauce | ||||
| Carrots with Dill and Sour Cream | ||||
| Cauliflower Rice Stuffed Peppers | ||||
| Sautéed Leeks | ||||
| Peanut Creamed Onions | ||||
| Peas with Broccoli Medallions | ||||
| Parsnips Caramel | ||||
| Roasted Golden Beets & Parsnips | ||||
| Rutabagas and Turnips | ||||
| Panned Spinach | ||||
| Baked Acorn Squash | ||||
| Spaghetti Squash Parmesan | ||||
| Broiled Tomatoes | ||||
| Oven Roasted Vegetables | ||||
| Panned Zucchini |
