This step-by-step guide on how to boil vegetables while maintaining the nutrients will help you prepare boiled veggies for healthy light dinners, salads or side dishes for your meats.

Boiled vegetables are a healthy way to cook and serve some of your favourite greens and roots.

benefits of boiled vegetables.

• Boiling vegetables helps you with your diet. reaching weight goals, and improving digestion and healthy guts.
• Once you learn how to boil vegetables without losing their nutrition, you can include them in your diet as a whole meal, side dish or add to a salad.
• Boiled vegetables are low in calories.
• Easy, budget-friendly and healthy.
  

how to serve Boiled Vegetables

• Serve as a side dish.
  • Serve the boiled vegetables with grilled chicken, poached eggs, steak, mixed seafood, and tofu. eg: TERIYAKI MARINADE CHICKEN LEGS BAKED
  • Serve with a small portion of rice, quinoa, brown rice or couscous.
  • Serve with your favourite dips like hummus.
  • Combine the boiled vegetables with your favourite salad greens, nuts and a vinaigrette.

list of Vegetables you can boil.

Following is a list of vegetables that can be boiled easily with their cooking times.

The times below might vary depending on size, freshness, and the stovetop temperature used.

• Peas boil for 2 to 3 minutes until soft but bright green.
• Zucchini boil for 2 to 5 minutes or until tender.
• Broccoli boil for 3 to 5 minutes until tender but still green.
• Green beans boil for 5 minutes until soft but still crisp.
• Asparagus boil for 3 to 5 minutes until tender but still green.
• Cabbage boil for 5 to 10 minutes.
• Cauliflower boil for 5 to 10 minutes until tender.
• Brussel sprouts boil for 5-10 minutes until soft.
• Carrots boil for 10 to 15 minutes until tender but not too soft(check if tender using a fork)
• Potatoes boil for 30 minutes(check if they are soft using a fork, make sure the potatoes are the same in size)
• Sweet potatoes boil for 15 to 30 minutes(check using a fork, make sure the sweet potatoes are the same in size.
• Corn on the cob boil for 15 minutes or until tender.
• Beetroot boil for 15 to 30 minutes(check if tender using a fork, make sure the beetroot are the same in size)

how to season the boiled vegetables.

• Use salt and pepper as basic seasoning with garlic powder to enhance the flavour.
• Use butter or oil to mix in the herb seasoning to stick to the boiled vegetables.
• Chilli flakes, chilli powder, and paprika can add heat to the boiled vegetables.
• Cumin, coriander or curry powder can be used on the boiled vegetables to give them warm flavours.
• Honey can be used with a little sweetness to the vegetables.
• Rosemary, parsley, dill, thyme oregano, fresh or dried can also be used with the vegetables.

tips for boiling vegetables.

• Cut the vegetables in uniform sizes.
• As green vegetables boil faster than root vegetables boil them separately.
• Constantly test for doneness by using a fork. the vegetables should be tender but not too soft.
• Boil the beetroot separately so the colour will not seep onto the other vegetables.

recipe difficulty-easy

Utensils and appliances needed

• Chopping board and knife.
• Slotted spoon.
• Colander
• Medium to a large pot to boil the vegetables.
• Skillet or frying pan.
• Platter or plates to place the boiled mixed vegetables.

Ingredients for boiling vegetables

The ingredients mentioned below use standard measuring cups and spoons.

250g of fresh green beans
250g of cabbage
250g of potatoes
250g of carrots
250g of beetroot
2 to 3 tablespoons of olive oil or butter
4 cloves minced fine(substitute with garlic powder)
Salt and pepper seasoning. you can use other options given above to flavour the boiling vegetables.

How to boil the vegetables.

cleaning the vegetables.

Once you have chosen the vegetables to boil, separate the root and green vegetables.

Mine is separated into carrots, potatoes, beetroot from cabbages and beans.

Wash the vegetables, scrub the potatoes, beet, and carrots to remove any dirt and leave them in a strainer to drain all the water.

Once the vegetables are slightly dry, pat them dry with kitchen paper towels.

Prepping the vegetables to boil.

Cabbage-cut the core and then slice it into 2 to 3 thick wedges. set aside.

Beans-pinch the top of the beans and remove the strings from both sides of the green beans. cut them into two. set aside.

Broccoli, cauliflower– remove any leaves at the bottom of the stem and then cut the thick stem of the vegetable. once the core is cut, remove them into large florets and set aside. set aside.

Asparagus– cut the bottom of the asparagus.

Potatoes, beets, carrots- peel the skin off the root vegetables and rinse them again. cut them into manageable sizes and set them aside. I’ve boiled the potatoes with the skin for this recipe.

How to cut the vegetables to boil.

Except for the potatoes that will be boiled with the skin, cut all the vegetables into equal size so they cook evenly.
The leafy and green vegetables can be cut into manageable sizes.

boiling the vegetables.

Fill a deep pan with water, season with salt and bring the water to a boil over medium heat.

Once your water comes to a rolling boil, reduce heat to medium then gently use a slotted spoon to add the green beans and cabbages into the water.

Have a large bowl of ice water with a few ice cubes ready.

Boil them for 5 to 7 minutes or until they reach the correct firmness.

Use a slotted spoon to remove the beans and cabbage pieces and transfer them to the ice water to stop them from cooking further then transfer them onto a colander to drain excess water.

Place the carrot chunks in the water with a slotted spoon and boil them for 15 to 20 minutes or until they reach the correct firmness.

Remove the carrot chunks and transfer them to the colander to remove excess water.
Place the potatoes in the boiling water and cook for 30 minutes or until tender.
Transfer to a plate, let it cool, remove the skin and cut them into the required sizes.

Repeat the process of boiling with the beetroot for 20 to 30 minutes or until tender and transfer to a separate bowl so that the colour does not seep onto the other boiled vegetables.

Once the boiled vegetables are cooked, place them together in a baking dish to cool.

Heat a frying pan over low-medium heat and melt the butter or warm the olive oil.
Add the minced ginger and cook for 20 seconds or until they release their aroma.
You have the option of adding your favourite herbs.
Once the seasoned oil/butter is ready pour onto the cooling vegetables.
Season well with salt and pepper, mix well and serve.

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