one green planet
one green planet

Are you getting bored with your vegetable dishes? If you are, maybe it’s because you are cooking the same vegetables the same way every time. We all know that we need to eat our vegetables because they are good for us, and our bodies need all those vitamins and minerals to be healthy. Besides our bodies, our minds, taste buds, and appetites need to be nourished as well. Cooking vegetable dishes should be exciting, appetizing, and delicious!

There are over a dozen different ways of cooking vegetables, so if you usually steam or saute them, maybe it’s time to try something new. All veggies are not created equal, and some may taste better roasted while others are best grilled. The more you know, the more you will get the most delicious taste out of your veggies.

Also, don’t forget to download the Food Monster App on iTunes — with over 15,000 delicious recipes it is the largest meatless, vegan and allergy-friendly recipe resource to help you get healthy! 

Now, Let’s go over the different methods of cooking vegetables and pick up some recipe ideas along the way.

1. Raw Veggies

Sometimes the best way to enjoy vegetables is to not cook them at all. Even when I am prepping veggies for cooking, I always munch on a few pieces raw. That’s the way you really taste the vegetable in its natural state and keep all those nutrients. Of course, not cooking veggies doesn’t mean you have to just eat them plain like a rabbit. Enjoy all sorts of greens and other vegetables in refreshing salads tossed in amazing dressings. Make soups in the blender or noodles out of squash. There are plenty of ways to prepare raw vegetables with marinades, sauces, herbs, and spices and turn them into a beautifully composed dish.

Try this Zucchini Pasta with Pumpkin Seeds and Garlic, Raw Lasagna with Cilantro Pesto, Sundried Tomatoes and Marinated Veggies, Avocado Kale Chili Salad, and this Creamy and Raw Butternut Squash Soup with Marinated Mushrooms.

2. Boiling Veggies

Boiling is an easy and fast way to get crisp, bright veggies, though you need to do it right or they could end up gray and mushy with no nutrients left inside them. The key is to make sure the vegetables spend the minimum amount of time necessary in the boiling water. Hearty vegetables like broccoli, green beans and cauliflower are good choices for boiling. To boil vegetables, simply bring a pot of water to a boil, add salt, and add your veggies.

Cook them for only a few minutes until they are bright in color and as tender as you like them. That is called blanching. Remember that the veggies will continue to cook a bit after you take them out of the water so either remove them a minute or two early or run them under cold water to stop the cooking process. Use this method to make a Snap Pea Salad with Almonds in an Herbed Vinaigrette.

Simmering is similar, except you add the veggies before the water boils and let them cook at a lower temperature for a longer time. This method works well with veggies that need longer to cook like potatoes, beets, turnips, and yams. Use this method to simmer the vegetables in this Eggplant, Onion and Tomato Stew.

3. Steaming Veggies

If you don’t want to submerge your veggies in water or cook them in oil, steaming might be the choice for you. Steaming cooks vegetables, making them tender, bright, flavorful, and retains many of their nutrients. Steaming is a good method for delicate vegetables such as asparagus or greens, or those that need to get softened before sautéing like Brussels sprouts or carrots.

To steam vegetables, bring some water in a pot to a rapid simmer or easy boil, add a steamer basket or colander on top and place the veggies in the basket. You can add aromatics like garlic or ginger to the water to add flavor to the vegetables. Let the veggies steam until they are bright in color and as tender as you want them. After steaming, sprinkle your veggies with salt, fresh lemon, herbs or dip them in a savory sauce. Indulge in Chinese food without all the oil with my Steamed Vegetables in Garlic Sauce.

4. Sautéing Veggies

Sautéing is one of my favorite ways to cook vegetables, mainly because it’s quick, easy and the veggies get a ton of flavor. They also keep a lot of their nutrients since it is such a fast method of cooking. Sautéing involves cooking veggies over high heat in a pan with a bit of oil and aromatics. This method works for almost any vegetable including greens, asparagus, mushrooms, peppers, zucchini, onions and green beans. Cut your veggies into equally sized pieces for even cooking.

Heat your pan over medium-high heat, add oil and let the oil heat up until it starts to shimmer. Add any aromatics such as onion, garlic, ginger, or chile pepper, and saute them until they are softened. Add the veggies, being careful not to crowd the pan. Season the veggies with your favorite herbs and spices. Stir the veggies often in the pan and cook until they are crisp-tender.

Practice sautéing by making this Early Light Summer Veggie Saute, Sauteed Broccoli Rabe with Red Chile Flakes and Sauteed Spinach in Tomato Fennel Sauce. Also check out 10 Creative Ways to Saute Spinach for even more ideas.

5. Stir-Frying Veggies

Some people use the terms “saute” and “stir-fry” interchangeably, but they are not the same thing. Stir-frying happens at a much higher heat than sautéing does and at a much faster speed. The food also has to be constantly stirred and tossed so it doesn’t burn. Stir-frying is seen in Asian cuisine, and it is a fast way to make dinner for the whole family. With stir-frying, it is important to prep all your ingredients before you start cooking. Since the food cooks so fast, there is no time to chop veggies during the process. While stir-frying is usually done in a wok, a saute pan works just as well as long as there is lots of surface area for the food.

To stir-fry, have all your veggies and aromatics ready as well as any sauce you are adding to the dish. Heat the pan on high heat and then add oil that can stand up to the high cooking temperature such as vegetable or peanut oil. Add the vegetables to the pan in order of longest to shortest cooking times. Stir the veggies constantly until they are crisp-tender and bright. Add any stir-fry sauce at the end and toss the veggies to coat them.

Try these Stir-Fried Brussels Sprouts with Ginger and Curry Leaves, Indian Asparagus and Carrot Stir-Fry and this Spicy Mushroom Stir-Fry with Garlic, Black Pepper and Chives. For more stir-fry tips, read How to Make Delicious Stir-Fry Vegetables in 7 Easy Steps and Secrets to Sautéing and Stir-Frying Chinese Style.

6. Braising and Stewing Veggies

Braising and stewing involve cooking ingredients slowly in a flavorful liquid. It is done over low heat and may take up to several hours. Vegetables that are cooked in these methods become soft, tender, and full of flavor. These are also methods that allow you to walk away from the stove and do something else while the food cooks. Since the food cooks in liquid for a long time, braising and stewing are best done with heartier veggies like root vegetables, potatoes, beans, squash, and celery. You can braise veggies in water, broth, wine or any flavorful liquid. For the most flavor, saute the ingredients in oil with aromatics until they are browned and then add the liquids for them to cook in.

For braising, try this Braised Red Cabbage with Apples and Beer, White Wine and Miso Braised Baby Bok Choy, and Braised Seitan Short Ribs in Spicy Chile Sauce. For stewing, indulge in this South Indian Lentil Stew and this African Groundnut Stew.

7. Roasting and Baking Veggies

Roasting veggies is probably the easiest way to cook them. It’s also the way I suggest preparing a vegetable if you are worried you won’t like it. Roasting vegetables involves caramelizing them in a hot oven. The natural sugars of the veggies come out leading to a sweet, savory intense flavor that is like no other. Roasting is also a great method because you don’t need to be there for cooking. Simply preheat the oven to 400 degrees or so, line a baking sheet with parchment paper, and chop your veggies into whatever shape you want.

Toss them in a bit of oil and season them with your favorite herbs and spices. Let them roast until they are tender on the inside with a crisp crust. You can roast any vegetable including onions, garlic, tomatoes, broccoli, potatoes, and squash. For detailed cooking times and temperatures, check out The Ultimate Guide to Roasting Vegetables.

Savor the taste of roasted vegetables by making Roasted Vegetables in a Lemon-Cannellini Sauce, Green Tea Soba Noodles with Roasted Vegetables and Herbs, and Roasted Jerusalem Artichokes with Braised Garlicky Kale.

Baking veggies is similar to roasting, except the food doesn’t get caramelized so you don’t need to use lots of oil. Try Oven Baked Green Tomatoes and Baked to Perfection Fingerling Potatoes. Also check out “How to Make the Perfect Baked Potato.”

8. Frying Veggies

Fried food may not be the healthiest way to eat, but when you’re eating fried vegetables, it becomes a balance of nutritious and indulgent. If you really want to get someone who is resistant to eat vegetables, frying may be a good way to introduce them to it. That’s how I got my husband to taste Brussels sprouts. Frying doesn’t have to mean deep-frying in quarts of oil. Pan-frying will give you delicious, crispy coated veggies with not a lot of oil. To fry veggies so they are golden brown, make sure the oil is around 375 degrees. Any higher and the food will burn rather than become golden. Any lower and you will get greasy, soggy veggies. Check out Learn How to Fry Food the Right Way for more detailed instructions.

Indulge in crispy Eggplant Fries, Zucchini Fritters with Lemon Basil Cashew Cream, Fried Green Tomatoes with Red Pepper Aioli and Greek Spinach, Potato and Vegan Feta Latkes with Tzatziki Sauce.

9. Grilling Veggies

Grilling veggies is easy and you get food with a rich, deep, smoky flavor. The veggies caramelize so they get sweet and crisp. You can grill indoors or out and almost every vegetable can be cooked this way. To grill veggies, let them sit in a tasty marinade for at least 30 minutes or toss them in oil and seasonings and grill them according to the time necessary for that particular vegetable. When grill marks form, flip the veggies to cook on the other side until they are tender. Get specific grilling times and other grilling instructions in my article, How to Grill Tasty Veggies Indoors and Out.

Exercise your grilling muscles by making Grilled Artichoke and Quinoa Lettuce Wraps, Grilled Avocados and Roasted Tomatoes, and Grilled Beet Salad with Almonds and Dried Cranberries.

10. Pickling Veggies

If you hear the word “pickle” and only think about … well, pickles, I’m happy to tell you that there are more vegetables to enjoy this way besides cucumbers. Veggies can be vacuum-sealed in canning jars and stored for up to a year or they can be quickly pickled without the canning jars and stored in the fridge for up to two months. Pretty much any vegetable can be pickled but crisp ones that won’t break down in the brine are the best choice. These might include radishes, mushrooms, tomatoes and peppers. Quick pickling involves immersing veggies in brine made with vinegar, water, herbs, and spices. Boil the pickling liquid for five minutes and then pour the hot brine over the vegetables. Let them cool before refrigerating them.

Try making Indian Radish Pickles , Homemade Kimchi or learn how to make your own Raw Sauerkraut. Read How to Add More Pickled Foods to Your Diet for more ideas.

When you start using all the different methods of cooking vegetables, you will learn which ways you like certain vegetables best and you will discover new favorite dishes. With all the possible combinations of veggies and cooking methods, there is no possible way anyone will ever have to convince you to eat your vegetables.

Learn How to Cook Plant-Based Meals at Home!

baked samosa flautas

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, plant-based, vegan and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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