What is the perfect cooking time for vegetables to keep their nutritional values?

I think all of us have been overcook or undercooked our food at least once, if you haven’t done so you’re a liar or just you’re not a kitchen person.

Have you ever taught, how long should you boil the carrots, how long it takes to cook the beans, what is the point cooking vegetables if they lose their vitamins and nutrients? In this post I will answer this questions for you.

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Carrots

Frying: rings, strips; 4-6 min.

Steaming: rings, diced; 10-13 min

Boil: rings, diced 8-10 min; whole 20-30 min

Bake: half slices; 40-45 min., 180°C

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Beans

Frying: keep in cold water for 24 hours, boil for 15-20 minutes than further fry for 5-10 min

Steaming: keep in cold water for 24 hours than steam for further 2.5

Boil: 5-6 hours

Bake: kept in water for 24 hours further one hour at 150°C

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Asparagus

Frying: 6-8 minutes, 180°C

Steaming: 8-12 min

Boil: 7-10 min

Bake: 15-20 min, 200°C

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Broccoli

Frying: 5-7 min

Steaming: 5-10 min

Boil: 4-8 min

Bake: aprox. 25 min., 180°C

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Cauliflower

Frying: 15-20 min

Steaming: 30 min

Boil: 10-15 min

Bake: 20 min., 180°C

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Brussels sprout

Frying: rings, 2-3 min

Steaming: 7-10 min

Boil: 5-7 min, from frozen 10-12 min

Bake: 30-35 min., 200°C

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Corn

Frying: 3-5 min., cob 30-40 min

Steaming: cob 15-30 min

Boil: 10-15 min

Bake: 30-40 min., 200°C

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Potato

Frying: slices 20-25 min

Steaming: 35 min

Boil: 20-25 min

Bake: rings 25-30 min., 180°C; whole 60-90 min., 180°C

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Eggplants

Frying: rings 5-7 min

Steaming: rings 20-30 min

Boil: rings 18-28 min

Bake: rings 30 min., 190°C; whole 30-40 min., 200°C

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Onion

Frying: rings 10 min

Steaming: 5 min

Boil: 10 min

Bake: 30-35 min., 200°C

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Pumpkin

Frying: slices , medium temperature for 15 min

Steaming: slices 20-30 min

Boil: 20-30 min

Bake: 20-25 min., 200°C

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Cabbage

Frying: 30-40 min

Steaming: chopped 20-30 min

Boil: chopped 15-25 min

Bake: Wedges 35-45 min., 180°C

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Peppers

Frying: rings 15 min

Steaming: 2-4 min

Boil: 3 min

Bake: 15 min., 200°C

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Beetroot

Frying: chopped 20 min

Steaming: slices 20-30 min

Boil: whole 40-60 min

Bake: 60 min., 180°C

Hope this helps! This was just an idea about how to cook some vegetables keeping their nutritional stats.

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