Vegetables
© PDST Home Economics
Classification
Roots
Greens
Fruit veg.
Pulses
Carrots
Parsnips
Onions
Potato
Turnips
Cabbage
Broccoli
Lettuce
Brussel
sprouts
Tomato
Peppers
Cucumber
Courgettes
Marrow
Peas
Beans
Lentils
Root vegetables
Green vegetables
Fruit vegetables
Pulse Vegetables / Legumes
In Season
 Some vegetables are only available fresh at certain
times of the year i.e. when they are in ‘season’.
 When out of season they are available frozen, dried,
canned.
Average Composition
Veg
Protein
Fat Carb
Vits Mins
Roots
1-2%
0% 5-20% A, C
Calcium
Iron
70-90%
Greens 0%
0% 5-10% A, C
Calcium
Iron
Potassium
90-95%
Fruit
1%
0% 2-5%
Calcium
Iron
90-95%
Pulses
2-5%
0% 4-10% A, C
Calcium
Iron
Potassium
75-90%
A, C
Water
Nutritive Value / Food Value
 All veg. contain a lot of water to prevent dehydration in
the body.
 Not a good source of protein –
soya are pulses that contain HBV protein for growth.
 Lack fat, often add during cooking.
 Good source of fibre for healthy digestive system,
some starch and sugar for energy.
 Vitamin C for general health and Vitamin A
for skin, eyes, growth, membranes.
 Calcium for bones and teeth
 Iron for the blood
 Potassium for nerves and muscles
Value in the diet / Dietetic Value
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Add colour, flavour, texture to diet.
Good source of vitamins and minerals.
Good source fibre for healthy digestive system
Pulses are cheap source protein, important for vegans
Low in calories, good for low calorie diets.
Eaten raw or al dente.
Potatoes, high in starch, good for energy.
Fresh vegetables cheap & plentiful in season.
Also available frozen, canned, dried.
EU Grading of Vegetables
 Vegetables must be: sound, clean, chemical free, graded
by size.
 Labels must show: Quality, origin, variety.
 Class Extra
best quality
Class I
good quality
Class II
marketable, small defect
Class III
marketable but poorer quality
 Prices depend on: availability, demand, weather, quality,
production cost
 Organic vegetables are grown without artificial
fertilisers or chemicals
Roots
Buying
Storing
Preparing
Heavy for size
Correct colour
Hard, no
bruises
Medium size
No excess soil
Remove
plastic bags.
Store openly
in a veg rack
in cool dry
ventilated
place.
Wash in cold
water.
Top, tail, peel
thinly.
Remove any
damaged parts.
Leave whole, slice
or dice.
Store in salad
drawer of
fridge.
Lettuce:
wash, dry,
store in a
sealed plastic
bag in fridge
Remove withered
leaves
Pull leaves apart
Cut up if
necessary
Wash under cold
running water
Greens Crisp
Firm, closely
packed heads
Not eaten by
slugs or
insects
Buying
Storing
Preparing
Fruits
Correct colour
No bruising
No discolour
or mould
Medium size
Store in cool
dark place or
salad drawer
of fridge
Wash under cold
running water
Remove any
inedible parts
Leave whole, slice,
dice
Pulses
Firm green
pods.
Heavy for size
Not shrivelled
or discoloured
Pods full but
not bulging.
Can be stored
for a few
days in a
sealed
container in a
cold place
Remove pods just
before cooking.
Wash well in cold
water
Effect of cooking on vegetables
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Loss of vitamin C so eat raw if possible
The starch cooks and becomes digestible
The cellulose softens and the texture softens
Some vegetables absorb water and swell
Minerals dissolve into cooking water
Vegetables loose colour and flavour so cook for
shortest possible time
To retain maximum nutrition
Preparation
Cooking
 Use fresh vegetables
 Put into boiling salted
 Eat raw when possible
water
 Prepare just before cooking  Do not add bread soda
 Wash in cold running water  Cook quickly in smallest
possible amount of water
 Do not steep
 Leave skin on or peel thinly  Cover with lid
 Use cooking liquid in gravy,
 Cut up as little as possible
 Use sharp knife for chopping sauce, soup.
Serving
 Serve as quickly as
possible
Preservation of vegetables
Method Examples
Advantages
Disadvantages
Frozen
Peas .
Broccoli.
Green
beans.
Sweetcorn.
Nutritionally as good
as fresh vegetables.
Good colour, flavour,
texture.
No prep. or waste.
Cook quickly.
Expensive.
Must be stored in a
freezer or frozen food
compartment.
Dried
Tomatoes
Chick peas
Soya beans
Lentils
Relatively cheap.
Loss of vitamins.
Must be steeped .
Longer cooking needed.
Poor texture and colour.
Canned
Beans
Peas
Sweetcorn
Tomatoes
Cheap.
Only need reheating.
No prep. needed.
Loss of vitamin C.
Minerals dissolve into
canning liquid.
May contain colourings.