Vegetables
Types of Vegetables
• Hundreds of different kinds of vegetables are
available in the market-place. They are
colorful, flavorful and nutritious. Besides
being an important part of a meal, vegetables
make great snacks. Most are low in calories
and fat.
• Vegetables are grouped according to how they
grow and what part of the plant is eaten,
there are 8 groups of vegetables.
Bulb
• Usually grow just below the surface of the
ground and produce a fleshy, leafy shoot
above ground.
• Bulbs usually consist of layers or clustered
segments.
• Examples are onions, garlic, shallots, spring
onions
Root
• Root vegetables are veggies where the root is
actually the vegetable.
• Roots should be hard and smooth, small roots
are the most tender
• Commonly known root vegetables are beet,
carrots, and even turnips.
Tuber
• Vegetables which grow underground on the
root of a plant.
• These vegetables tend to be higher in starch
and calories.
• Shriveled or sprouted tubers are old
• Commonly known tubers are potatoes and
yams.
Stems
• The edible stalks of plants, stems support the plant.
• These vegetables have a high water content and are
low in calories.
• Best quality stems have crisp, straight stalks.
• Common examples of stems are bok choy, asparagus,
celery and rhubrarb.
Flowers
• Flowers are the plant’s blooms.
• Best quality flowers are crisp and firm with closed
clusters
• Yellow buds on broccoli mean it’s old & strongly
flavored
• Cauliflower, artichoke, broccoli
Fruits
• Vegetable fruit are fleshy and contain seeds.
• Fruit vegetables should be firm and heavy
• Cucumber, eggplant, okra, pepper, squash
(zucchini, pumpkin, acorn, yellow), tomatoes
Seeds
• These parts start the food growth process.
• They can be high in starch and higher in
calories.
• They are best when freshly picked, small seeds
have the best flavor
• Peas, wax beans, green beans and corn are
common seeds.
Leaves
• The edible leaf of a plant.
• Leaves with dark green are high in vitamins A
and C, folic acid, calcium and iron.
• Brussels sprouts, cabbage, lettuce, spinach,
kale
Vegetable Subgroups
Vegetables are divided into
five subgroups.
• Dark green vegetables
• Orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables
 Why is it important to get suggested amounts from
each group weekly?
USDA
Selecting Fresh Vegetables
• Look for good color, firmness, and absence of bruises
and decay.
• Avoid wilted and misshapen vegetables.
• Choose medium-sized vegetables.
• Buy only what you will use within a short time.
USDA
Storing Fresh Vegetables
• Refrigerate most vegetables in
the crisper or in plastic bags or
containers.
• Store onions in open containers
at room temperature.
• Store potatoes, hard-rind
squash, eggplant, and rutabagas
in a cool, dark, dry place.
Choosing Canned, Frozen, and
Dried Vegetables
• Choose cans that are free from dents, bulges, and
leaks.
• Choose frozen packages that are clean and solid.
• Choose dried vegetables that are uniform in size, free
of visible defects, and brightly colored.
USDA
Storing Canned, Frozen, and
Dried Vegetables
• Store cans in a cool, dry
place.
• Store frozen vegetables in
the coldest part of the
freezer.
• Store dried vegetables in
covered containers in a
cool, dry place.
Objective
• Describe food science principles of cooking
vegetables.
Amount of Cooking Liquid
Use a small amount of cooking liquid to retain
water-soluble nutrients.
Cooking Time
Cook vegetables for a
short time until they are
crisp-tender to prevent
• nutrient loss
• unpleasant flavor,
texture, and color
changes
Effects of Cooking on Color
• Green vegetables – look grayish-green when overcooked.
• Orange vegetables –release color into cooking liquid if
overcooked.
• White vegetables – turn yellow or dark gray when overcooked.
• Red vegetables – can turn purple if cooked in alkaline water.
Effect of Cooking on Flavor
• Mildly flavored vegetables –
use covered pan, short time,
and little water.
• Strongly flavored vegetables
– use uncovered pan, short
time, and cover with water.
• Very strong – use uncovered
pan, longer time, and cover
with water.
 What are some vegetables in each of these groups?
Objective
• Identify methods for cooking vegetables.
Methods of Cooking Vegetables
• Cooking in water – add vegetables to a little boiling salted
water, cover, then reduce heat and simmer.
• Steaming – place vegetables in a steaming basket over
simmering water and cover tightly.
• Pressure-cooking – time carefully to prevent overcooking.
Methods of Cooking Vegetables
• Baking – bake in skins or peel
and wrap in foil.
• Frying – dip in batter and
deep-fry or sauté in a small
amount of oil.
• Broiling – brush cut surfaces
with oil and place under
broiler until tender.
• Microwaving – use high
power and stir or rearrange
during cooking period.
Preparing Potatoes
• Choose new and round red
potatoes for boiling, ovenbrowning, frying, and
making potato salad.
• Choose baking and russet
potatoes for baking and
mashing.
 Why does the type of potato
affect the recommended
cooking method?
Objective
• Prepare vegetables, preserving their colors,
textures, flavors, and nutrients.
Preparing Raw Vegetables
• Wash and dry carefully.
• Trim bruised areas, wilted
leaves, and thick stems.
• Peel, if desired.
• Cut into pieces of
preferred shapes and
sizes.
These are also the first steps to follow when preparing
vegetables for cooking.
Preparing Canned, Frozen, and
Dried Vegetables
• Cook canned vegetables over
low heat until heated through.
• Add frozen vegetables to a
small amount of boiling salted
water, cover pan, then reduce
heat and simmer.
• Rinse and sort dried
vegetables, cover with water,
and soak or cook according to
package directions.
Apply It!
You have fresh red cabbage, canned carrots, frozen
cauliflower, and dried peas on hand. You also have a
pantry full of other supplies for preparing recipes.
 Describe how you will use some or all of these
vegetables to prepare two side dishes.
Key Question
How will you select, store, and prepare vegetables to
help meet your meal management goals?
Other Questions to
Consider
• What nutrients do vegetables provide in the diet?
• What factors affect the cost of vegetables?
• What are some creative ways to serve vegetables?