Incorporating vegetables into your meals can sometimes be tricky. Not knowing how to eat them, cook them, or pair them with your favorite dishes can be a challenge. Most people boil their vegetables, which can result in a bland taste.
We will discuss three methods of cooking vegetables: roasting, grilling, and sautéing.
Roasting
Any vegetable can be roasted. The value of roasting is that it enhances the vegetables’ flavor through seasoning and cooking. When roasting vegetables, cut them evenly, then place them in a baking pan with plenty of space. If the pan is overcrowded, the vegetables will not cook evenly. Once roasted, add the vegetables to your salads or pastas. To boost flavor, try adding herbs and seasonings like rosemary and parsley—our favorites!
General Cooking Time for Vegetables
- Root vegetables (beets, potatoes, carrots): 30 to 45 minutes
- Cruciferous (broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes
- Soft vegetables (zucchini, summer squash, bell peppers): 10 to 20 minutes
Looking for a recipe? Check out MyPlate Kitchen’s guide to Roasting Vegetables.
Grilling
In addition to meats, you can grill vegetables at your next BBQ. Grilling is a great way to incorporate vegetables into the meal. Grill vegetables in slices or create vegetable kabobs for extra flavor and fun!
For some delicious inspiration, check out this recipe from SNAP-ED NY: Grilled Vegetables.
Sautéing
The simplest and easiest way to cook vegetables is by sautéing them. Sautéing is a cooking method that involves preparing vegetables on high heat with minimal fat or oil. Sautéed vegetables are delicious and versatile.
Add them to sandwiches, tacos, or wraps for a tasty meal. Additionally, lean proteins like salmon and chicken pair well with sautéed vegetables. Finally, color your plate with a variety of different vegetables to ensure you get all the vitamins and minerals your body needs.
Add a tasty variety of sautéed veggies using this recipe from SNAP-ED Maine: Sautéed Peppers.
Resources and Support
Interested in learning more about eating healthy? Our Just Say Yes to Fruits and Vegetables program offers free, exciting workshops on a variety of nutrition and wellness topics.
Email our nutritionist, Alyssa Advincula, for more information: aadvincula@feedingwestchester.org.
For other nutrition questions or inquiries, email Monique Marshall, Registered Dietitian Nutritionist and Senior Manager of Nutrition and Wellness, at: mmarshall@feedingwestchester.org.
