Tips

“To Lid or Not to Lid: The Great Vegetable Boiling Debate”

Introducing the ultimate guide to perfect vegetable boiling: to lid or not to lid? That is the question. Uncover the secrets to retaining those vibrant colors and essential nutrients with every boil. Master the art of vegetable boiling and impress with restaurant-quality dishes, every time.

Administrator

27 August, 2024

Boiled vegetables are a staple in every household, but there has been much debate about whether one should “open or close the lid when boiling vegetables?” What is the wise thing to do to minimize nutrient loss while still removing toxins harmful to the body?

Vegetables contain a large amount of organic acids, some of which can be harmful to the body. These organic acids will evaporate during cooking. Therefore, when boiling vegetables, it is advisable to leave the lid open to remove toxins harmful to the body. Additionally, given the current food safety concerns, some believe that leaving the lid open when boiling vegetables can help release some of the chemicals with the steam.

Moreover, keeping the lid open also helps retain the chlorophyll and magnesium content in the vegetables, maintaining their green color.

What about boiling vegetables with the lid closed? Research has shown that if you boil vegetables with the lid on, you will lose about 15% of the available vitamins, but leaving the lid open will result in a loss of 32%. This means that the vegetables will only have fiber and not a rich source of natural vitamins.

So, both methods have their pros and cons. What is the right way to boil vegetables, then?

In fact, preserving nutrients starts with how you prepare and clean the vegetables before cooking.

Firstly, it is recommended to wash the vegetables before cutting them. If you cut the vegetables and then soak them in water, you will lose 14-23% of the vitamins. Additionally, when washing vegetables, you should not soak them in water for too long as green vegetables contain a lot of water themselves. Based on the principle of osmosis, if you soak the vegetables in water for an extended period, the outer water will enter the vegetables to reach a balanced state. When the cell walls are broken due to excessive water intake, the cell sap will dissolve into the external water.

It is also not advisable to cook the vegetables too long before mealtime as, during the cooking process, water and nutrients in the vegetables are separated.

Furthermore, when washing vegetables, you should not soak them in water for too long, as green vegetables themselves contain a lot of water. Based on the principle of osmosis, if you soak the vegetables in water for an extended period, the outer water will enter the vegetables, creating a balanced solution. When the cell walls are compromised due to excessive water intake, the intracellular fluid will dissolve and mix with the external water.

After cutting, if the vegetables are soaked in water, there will be a loss of 14-23% of vitamins. If soaked overnight, almost all vitamin C will be lost. Other water-soluble nutrients, such as vitamin B group or minerals, and proteins will also be lost in a similar manner.

Here are some additional tips to consider when boiling vegetables:

– When the water boils, add a little salt to preserve the color of the vegetables. A reasonable ratio is one teaspoon of salt for every half liter of water.

– Wait for the water to boil before adding the vegetables (as many vitamins are lost and dissolved immediately after the vegetables are put into the water). Boil for about 2-5 minutes, depending on the type of vegetable. Boil the vegetables over medium or high heat. If you boil them over low heat, the temperature will not be sufficient to retain the green color and will cause the dissolution of vitamins C and B1 during the boiling process. Even when eating a boiled vegetable that is mushy and not sweet, you will find it bland and less appetizing.

– When the vegetables are cooked, use a slotted spoon to remove them and place them in a bowl of clean water with a few ice cubes. Once the vegetables have cooled, drain and set aside. This will ensure that they remain tasty, crisp, and not soggy.

– Eating vegetables immediately after preparation is also essential to maximizing their nutritional value. Waiting for more than an hour will result in a 25% loss of vitamins, and after two hours, the loss increases to 35-47%. Moreover, if you reheat pre-cooked vegetables, up to 90% of the vitamins will be lost. Therefore, it is not advisable to keep vegetables overnight, as their nutritional value will be significantly reduced.

The best way to preserve the most vitamins in vegetables is to steam them instead of boiling them, ensuring that the vitamins remain in the vegetables rather than leaching out into the water.

According to Nhịp Sống Việt

Frequently asked questions

It depends on the vegetable and your desired outcome. For firm and crisp vegetables like carrots, beans, and broccoli, a lid is not necessary as they benefit from uncovered cooking which helps retain their vibrant colors and crisp texture. For leafy greens like spinach and kale, a lid is recommended to help trap the heat and wilt the leaves quickly without overcooking them.

The best method is to use a large pot with a generous amount of salted water, bringing it to a rolling boil. Prepare an ice bath on the side. Blanch the vegetables in the boiling water, uncovered, for a few minutes until they are bright in color and slightly tender. Quickly transfer them to the ice bath to stop the cooking process and retain their crisp texture. Drain and serve, or use as desired.

The presence of certain acids and alkaline compounds in vegetables can cause a change in color when exposed to heat and water. For example, the green color in beans and broccoli can turn dull due to the release of chlorophyll during cooking. To retain the vibrant green color, a quick blanch in boiling water is recommended, followed by an ice bath to stop the cooking process.

Overcooking is the most common issue when boiling vegetables, resulting in a loss of texture and nutrients. To avoid this, always use a timer and test the vegetables regularly during cooking. The cooking time varies depending on the vegetable and the size of the cuts. As a general rule, boil firm vegetables in small pieces for 8-10 minutes, and larger pieces for 12-15 minutes. For leafy greens, 2-3 minutes are usually sufficient.

Salt is essential to enhance the flavor of the vegetables. It is recommended to use salted water for boiling, similar to cooking pasta. The general rule is to add about 1 tablespoon of salt per quart of water. This helps season the vegetables and brings out their natural flavors.