A quick guide to cooking veggies

  Naomi Mason,

How we cook food affects its taste, texture and the nutrients available for our body’s use. We’ve put together an overview of common cooking methods to help you make the most of your veggies.

1) BBQ/Grilling

Best for: Outdoor meals, cooking for a group

Why it’s great: Unique flavour and quick

How to do it:

  • Preheat BBQ/grill
  • Slice veggies, spray lightly with oil, season with herbs or spices (optional)
  • Cook firm veg first (like capsicum/onion), then softer ones (like zucchini) as they cook faster

2) Boiling

Best for: Root vegetables

Why it’s great: Simple and great for mash or soups, but some nutrients can be lost in the water (soup is ideal as you consume the water, meaning no nutrients are lost)

How to do it:

  • Boil cut veggies for 10–15 mins until soft
  • Drain and serve (or mash)

3) Roasting

Best for: Bringing out natural sweetness (great for children)

Why it’s great: Makes veggies crisp, caramelised, and delicious

How to do it:

  • Preheat oven to 180–200°C
  • Chop veggies, toss with olive oil and herbs or spices (optional)
  • Roast for 10–60 mins depending on size/type

  4) Blanching

Best for: Crunchy salads, veggie sides, prepping for freezing

Why it’s great: Quick, keeps veggies colourful and crisp

How to do it:

  • Boil water, then submerge veggies in water for 2–3 mins
  • Immediately transfer veggies to a bowl of icy water to stop cooking
  • Drain and serve

5) Stir-Frying             

Best for: Quick weeknight meals, one-pot meals

Why it’s great: Fast, tasty, and easy way to get variety in one pan

How to do it:

  • Heat wok/pan with light spray or drizzle of oil
  • Toss in thinly sliced veggies, stir for a few minutes until cooked yet still crunchy
  • Add garlic or ginger for bonus flavour

6) Steaming

Best for: Quick weeknight meals, can cook a variety of veg at the same time

Why it’s great: Preserves water soluble nutrients like vitamin C

How to do it:

  • Place veggies in steamer basket over boiling water
  • Cover and steam 5–7 mins

7) Microwaving

Best for: Quick weeknight meals, minimal washing up

Why it’s great: Fast, easy, and retains more nutrients than boiling

How to do it:

  • Use a microwave steamer or a glass/ceramic bowl and a plate as cover
  • Add 1 tbsp water, microwave for 1½–5 mins
  • For corn: microwave whole in husk, then peel
  • For potatoes: prick with fork, microwave 3–5 mins

Using different methods to cook vegetables is a great way to introduce a variety of flavours and textures to children. This can help them to become more adventurous with the foods they enjoy.