VEGETABLE COOKERY
Vegetables refer to all plants or parts of plants which can be eaten raw, cooked or preserved in some form. Vegetable are of great important in our diet and especially with regard to the present trend when the people are shifting towards the vegetarian side. These plays a very important role in our diet properly choose, properly cooked or raw. They make an invaluable contribution towards the supply of vitamins and minerals. Whenever possible, we should serve two vegetable in our diet also salads should be given the importance and hence must be made in both the meals. Generally vegetables have high water content, which ranges from 70-90%.
The various components of vegetables are:
- Carbohydrates:
carbohydrates are present in the form of starch, sugar, cellulose & pectin
substances. Starch is the chief nutrients of roots & tubers & the
content of sugar is highest in beetroot, carrots & turnips. Cellulose is a
source of roughage and become coarse & tough with age.
- Minerals
and vitamins: the vegetable also contains minerals
and vitamins.
There are certain
elements in the vegetable which do not have a food value but constitute an
important part of vegetable.
·
Flavouring
substances: many volatile and non-volatile acids
contributed to the flavour.
·
Pigments:
four pigments are in the vegetables:
i.
Chlorophyll:
it is present in all green coloured vegetables such as cabbage, spinach, green
beans, broccoli, peas etc.
ii.
Carotenoids:
it is present in orange coloured vegetables such as carrots, pumpkins, sweet
potatoes, corns, tomatoes etc
iii.
Flavons:
it is present in white coloured vegetables such as cauliflower, turnips,
potatoes, onion etc.
iv.
Anthocyanins:
it is present in red & purple coloured vegetables. Beet roots, red cabbage
(not tomatoes).
·
Tannins:
tannins are the complex organic compounds which are widely distributed in plants. They are responsible for astringent
(sharp flavour) properties. Tannin is also responsible for discolouration in
vegetable when they are cut or cooked.
NUTRITIONAL AND OTHER BENEFITS OBTAIN FORM VEGETABLES
Vegetables contains
good amount of vitamins and minerals. All the green, yellow, orange vegetables
are rich source of calcium, magnesium, potassium, vitamin B complex; Vitamin C,
Vitamin A and Vitamin K. Vegetable contain soluble as well as insoluble dietary
fibres like cellulose, gums, pectin etc.
·
Green Beans:
Low in calories and contain no saturated fat but good source of vitamin,
minerals and fibres.
·
Cauliflower:
Low in calories, low in fat and no cholesterol.
·
Bell Pepper:
Fresh bell peppers are rich source of vitamin C and also contain good level of
vitamin A.
·
Beet Root:
Low in calorie and fat but rich in dietary fibres, Vitamins and minerals.
·
Bitter Gourd:
Rich in dietary fibres, minerals, vitamins and anti oxidant.
·
Carrot:
Rich source of carotenes and vitamin A.
·
Cucumber:
Cucumber peel is a good source of dietary fibres that helps reduce
constipation. It is very good source of potassium.
CLASSIFICATION
OF VEGETABLES
1.
CABBAGE FAMILY:
Consist of vegetables used for their head, leaves or flowers also known as
BRASSICA. E.g. Cabbage, Brussels Sprouts, Cauliflower, Kohlrabi, Broccoli
etc
2.
STALK VEGETABLE:
Stalk vegetables are plant stems that are high in cellulose. E.g. Asparagus,
Celery, Bok Choy etc.
3.
LEAFY VEGETABLES:
Leafy vegetables are plant grown specifically for their edible leaves. E.g.
Spinach, Kale, Sorrel etc.
4.
SALAD
GREENS: Endive, Lettuce
5.
SEEDS, EDIBLE PODS AND YOUNG SHOOTS:
This is a broad category of vegetables it includes Peas, Snow peas, All types of
beans, Bean sprout, Corn etc.
6.
VEGETABLE FRUITS:
Botanically vegetable fruit are considered fruits; however they are used in the
kitchen as vegetables. E.g. Cucumber, Okra, Egg plant, Tomatoes, Pepper, Squash
etc.
7.
BULBS:
Bulbs are stems holding A food reserve in the fleshy, overlapping which give
shape to the vegetable. E.g. Onion, Scallion, Green onion, Shallots, Garlic
etc.
8.
FUNGI:
Mushrooms are not actually vegetables. They are an edible fungus. There are
over 38,000 kinds of mushrooms. Three quarter of these are edible. E.g. Mushroom,
Morel, Truffles etc.
9.
TUBERS:
These are formed from underground stems, which extend from the root of the
plant. E.g. Jerusalem Artichoke, Carrot, Potatoes, Raddish, Turnips etc.
10.
SPATIALITY VEGETABLES:
There are vegetables which do not fit it any other category. E.g. Artichoke,
Rhubarb etc.
Reasons for which vegetables are cooked
I.
To soften the product.
II.
To improve the flavour.
III.
To increase the digestibility.
IV.
To preserve the vegetables.
Effects of heat on vegetables
Cooking
is the application of heat to food in order to make it safer to eat, digestible
and more palatable. Cooking also change the appearance of the food. Heat breaks
down the cellulose and the starches present, changes and blend flavour with in
the food, and also destroy bacteria in order to make food digestible.
·
CARBOHYDRATES:
Caramelization and Gelatinization. Both sugar and starch are carbohydrates.
Caramelization is browning of sugars and Vegetables get softened by the
gelatinization of the starch.
·
VEGETABLE FIBERS:
Fibbers are a group of complex substances that give structure and firmness to
plant. they cannot be digested. Heat break down the fibers. Alkali make fiber
softer but make them mushy and lose essential vitamins.
·
MINERALS, VITAMINS, PIGMENTS AND
FLAVOUR COMPONENTS: Minerals dissolve in water during
cooking. Vitamins and pigments may also be destroyed by prolonged cooking.
Pigment and flavour may also determine whether the food is appetizing enough to
eat or not.
·
PROTEIN:
When heat is applied to protein they become firm or they start to coagulate
with heat. Proteins become tough and dry when exposed to high heat.
Various Rules For Vegetable Prepration
1.
Do not let the vegetable soak in water
unless necessary.
2.
Wash the vegetables just before peeling.
3.
Cook or bake the vegetable in their
skin.
4.
Use the minimum amount of liquid during
boiling.
5.
Use the water in which the vegetables
are boiled (pot liquor).
6.
Use the correct cooking medium which can
be acidic, alkali or neutral.
3.
Cut the vegetable as near to the cooking
time as possible.
4.
Serve the food as soon as it is ready
for the service.
5.
Keep the oxygen away from the vitamin
rich foods by covering them with water.
6.
For uniform doneness, cut into uniform
sizes before cooking.
7.
If vegetable must be cooked in advance,
slightly undercook them, cool rapidly in cold water, drain and refrigerate,
then reheat to order.
Suggestive
cooking for different vegetables
·
Boiling:
this is the most common method of cooking vegetables. For green vegetables such
as peas, french beans etc. The vegetables are put in boiling water and cooked
for minimum time possible and refresh to avoid over cooking. Green vegetables
while boiling should not be covered; otherwise their colour will be changed to
olive green. Root vegetables should be placed in cold water and the pot should
be covered by a lid, the water is brought to boiling point then simmered till
the vegetables are cooked.
·
Steaming:
vegetables are cut into even size after washing and placed in steamer for
cooking. This method helps in the maximum preservation of the nutrients and
good for peas, beans, cauliflower, cabbage etc.
·
Braising:
vegetables after blanching are laid on aromatic to be braised such as cabbage,
onion etc.
·
Baking:
vegetables baked in baking oven suitable for potatoes, tomatoes, pimentos etc
·
Roasting:
some vegetables can be roasted. They are placed in a hot pan containing oil and
condiments suitable for potatoes, onions and parsnips etc.
·
Shallow frying:
it is applicable for mushrooms, onions, pepper, tomatoes etc.
·
Deep frying:
vegetables such as potatoes, brinjals and onions can be deep fried but loss of
vitamins takes place in this method of cooking.
·
Grilling:
small potatoes can be grilled to give colour.
·
Stewing:
vegetables such as marrows, peas etc. Can be stewed.
How to Retain the colour of Green Vegetables
·
Cook them uncovered to allow the
vegetables volatile acid to escape. when the vegetables are cooked with a
cover, the plants natural acid in leeched into the cooking liquid and is
trapped there creating an acidic cooking medium. This combined with the heat present
and destroys the pigment.
·
Cook them quickly until just “Al Dente”,
Extended exposure to heat will destroy the colour.
·
Steam Green vegetables whenever
possible, this shorten the cooking time, allows for less acid build up and
retain more colour.
VEGETABLE YIELDS:
Yield percentage and quality of some
vegetables is as follows:-
S.no
|
Vegetable
|
Yield %
|
Quality
|
1
|
French beans
|
85%
|
Firm, evenly green & should break
at 90º bent.
|
2
|
Beetroot
|
45 %
|
Firm, small, round & leaves on
head.
|
3
|
Cabbage
|
80%
|
Firm and Heavy
|
4
|
Celery
|
60%
|
Bright green, tender and have green
leaves
|
5
|
Corn
|
25%
|
Moist and Green Husk
|
6
|
Cucumber
|
70%
|
Firm and crisp
|
7
|
Brinjals
|
90%
|
Dark, Purple and Heavy
|
8
|
Garlic
|
80%
|
White, Firm and Dry Skin
|
9
|
Leeks
|
80%
|
Outside should be green and fresh
|
10
|
Cauliflower
|
50%
|
Should have tight bulb and white in
colour
|
11
|
Mushroom
|
90%
|
White cap and Firm
|
12
|
Lady Finger
|
90%
|
Small, Bright and Green
|
13
|
Onions
|
90%
|
Firm and Bright Skin
|
14
|
Herbs
|
80%
|
Bright green and Crisp
|
15
|
Peas
|
40-50%
|
Fresh and Firm Pods
|
16
|
Capsicum
|
80%
|
Bright Green and Shinny
|
17
|
Raddish
|
90%
|
Firm, tender and crisp
|
18
|
Spinach
|
50%
|
Bright and dark green
|
19
|
Tomatoes
|
90%
|
Bright red, firma and heavy
|
20
|
Turnips
|
65%
|
Small, firm and heavy
|
21
|
Lettuce
|
60%
|
Outer leaves should be fresh and green
|
22
|
Spring Onions
|
70%
|
Bright, unblemished green ends and
firm bulb
|
23
|
Pumpkins
|
60%
|
Heavy firm and hard rind
|
24
|
Carrots
|
70%
|
Fresh, crisp, hard and not too big
|
25
|
Potatoes
|
80%
|
Pale yellow, dry skin
|
STANDARD VEGETABLES CUTS
1.
Brunoise: vegetables are cut into fine
dices.
2.
Macedoine: vegetables are cut into ½ cm
dices.
3.
Julienne: vegetables are cut into very
thin strips (1 ½ ˝ long).
4.
Jardinière: vegetables are cut into
baton shape (1˝ x ¼ ˝ x ¼ ˝).
5.
Paysanne: vegetables are cut into small
triangles, circles and squares- uniform shape.
6.
Wedges: tomato or lemon cut into four or
six pieces.
7.
Mirepoix: vegetables mixed (onions,
carrots, celery, leeks) cut into rough dices.
8.
Chiffonade: Shredded leafy vegetables.
9.
Matignon: Evenly cut root vegetables.
10.
Chateau: Turning of vegetables into
barrel shape.
