Vegetable Cheat Sheet: How To Cook Them Every Way?

There are great ways to keep your family happy eating veggies and healthy recipes by making sure you are cooking them properly so they taste delicious! To help you, here is the Vegetable Cooking Cheat Sheet that you absolutely must keep in your kitchen!

How to cook all the vegetables?

Did you know: Vegetables contain antioxidants, vitamins, fiber and many nutrients that are very important in our daily diet? Cooking your vegetables properly is important to ensure that your body gets the nutrients it needs. Overcooking vegetables will leave very few nutrients. If you wanted to find out the healthiest way to prepare your veggies, that’s a whole other subject, and actually depends on the vegetable you’re preparing.

Keep this veggie quick guide on hand to ensure that your servings of veggies stay packed with nutrients.

Vegetable	Boil	Steam	Roast	Microwave
Artichoke	30-40 min	25-30 min	425°F 1 hr + 20 min	6-7 min
Asparagus	8-10 min	4-5 min	400°F 8-10 min	5 min
Beetroot	60- 90 min	40-60 min	400°F 40-45 min	9-12 min
Brussels sprouts	5-7 min (simmer)	8-10 min	400°F 30-35 min	4-6 min
Broccoli	10-12 min	5-6 min	425°F 15-20 min	5 min
Cabbage	5-10 min	5-10 min	400°F 30 min (wedges)	5-6 min
Carrots	10-15 min	5-6 min	400°F 20-30 min (slices)	4-5 min

Cauliflower	10-15 min	5-6 min	400°F 25-30 min	5 min
Corn on the cob	10-15 min	8-10 min	350°F 30 min (husks on)	7 min
Green beans	10-12 min	5-10 min	425°F 12-15 min	5 min
Onions	20-30 min	20-25 min	425°F 25-30 min (cut in half)	6-10 min
Parsnips (cut)	7-15 min	20-25 min	425°F 20-30 min	4-6 min
Peas	7-10 min	3-5 min	Not recommended	6-8 min
Peppers	Not recommended	2-4 min	450°F 25 min	2-3 min
Potatoes (cut)	15-20 min	10-12 min	450°F 20-30 min (quartered)	8-10 min
Spinach	4-5 min	2-5 min	450°F 3-6 min	1-2 min
Sweet potatoes (cubed)	15-25 min	7 min	450°F 35-45 min	8-10 min
Turnips (cut)	20-35 min	20 min	450°F 30-40 min	6-10 min
Zucchini	5-10 min	5-10 min	400°F 15-20 min (slices)	2-3 min

For added health, here are a few tips:

- When roasting, make sure your oil is safe at the temperature you’re cooking at. While olive oil is very popular, its smoke point actually doesn’t make it suitable for high heat roasting. You may want to try avocado oil instead.

- Don’t roast with a pan lined with aluminum foil. The aluminum may leach into your food. Parchment paper is a safer choice.

- If you’re using anything plastic to steam/microwave in, make sure it’s BPA free.

- And lastly, try to microwave only when you really need to. It’s possible that the gamma rays from microwave ovens could be harmful in the long run.

Remember to use your basic cooking skills when using this cheat sheet. Every oven is different and may not be 100% accurately calibrated, so my 400°F may actually be your 385°F. On top of that, everyone’s tastes are different. Some people like their broccoli very soft, and others like it very crisp. So use these veggie cooking times as a guide, but make sure to check your veggies during their cook time, and be ready to increase the temperature/extended the cook time if needed to fit your tastes.

Credit: Fivespotgreenliving

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