If you want more fiber, nutrients and antioxidants in your diet, eat more vegetables!
We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Here are some grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable.
Start with 1 pound untrimmed raw vegetables.
1. Artichokes, Baby
Look for: Tight, small heads without browning or bruising.
Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Braise: Heat 2 teaspoons extra-virgin olive oil in a large skillet; add baby artichokes and cook for 1 minute, stirring constantly. Add 1 cup each white wine (or dry vermouth) and water and 1 teaspoon dried thyme (or rosemary or tarragon). Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.
Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.
Microwave: Place artichokes in a large glass pie pan or baking dish, add 1/2 cup white wine (or dry vermouth), 1/2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.
Steam: Place artichokes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
2. Asparagus
Look for: Sturdy spears with tight heads; the cut ends should not look desiccated or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Braise: Place a large skillet over high heat. Add asparagus, 1/2 cup water and a slice of lemon. Cover, bring to a simmer, and cook until tender, about 5 minutes.
Grill: Preheat grill; lightly oil rack. Place asparagus over direct, medium heat; cook until browned, turning occasionally, about 6 minutes.
Microwave: Place asparagus on a glass platter or pie pan; add 1/4 cup water, drizzle with 1 teaspoon extra-virgin olive oil, and cover tightly. Microwave on High until tender, about 3 minutes.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
3. Beets
Look for: Small beets with firm, dark ruby or bright orange skins.
Prep: Peel.
Microwave: Cut beets into 1/4-inch-thick rings; place in a large glass baking dish or pie pan. Add 1/4 cup water, cover tightly and microwave on High for 10 minutes. Let stand, covered, for 5 minutes before serving.
Roast: Preheat oven to 500°F. Cut beets into 1 1/2-inch chunks. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 30 minutes.
Sauté: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Grate beets into the pan using the large-hole side of a box grater. Add
1 minced garlic clove. Cook, stirring constantly, for 1 minute. Add 1/3 cup water and bring to a simmer. Cover, reduce heat to low and cook until tender, about 8 minutes.
Steam: Cut beets into quarters. Place in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
4. Broccoli
Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.
Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Microwave: Place stems and florets in a large glass baking dish. Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Steam: Place stems in a steamer basket over 2 inches of water (with 1 tablespoon lemon juice added to it) in a large pot set over high heat. Cover and steam for 2 minutes. Add florets; cover and continue steaming until tender, about 5 minutes more.
5. Brussels Sprouts
Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.
Prep: Peel off outer leaves; trim stem.
Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.
Microwave: Place sprouts in a large glass baking dish. Add 1/4 cup broth (or water), cover tightly and microwave on High until tender, about 6 minutes.
Roast: Preheat oven to 500°F. Cut sprouts in half. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, about 20 minutes.
Steam: Place sprouts in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, 6 to 8 minutes.
6. Carrots
Look for: Orange, firm spears without any gray, white or desiccated residue on the skin. The greens should preferably still be attached.
Prep: Peel; cut off greens.
Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.
Roast: Preheat oven to 500°F. Cut carrots in half lengthwise then slice into 1 1/2-inch-long pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until beginning to brown, about 15 minutes.
Sauté: Cut carrots into 1/8-inch-thick rounds. Melt 1 tablespoon butter in a large skillet over medium-low heat. Add carrots; stir and cook until tender, about 4 minutes. Add 1 teaspoon sugar; stir until glazed.
Steam: Cut carrots into 1/8-inch thick rounds. Place in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 4 minutes.
7. Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Braise: Place florets in a large skillet with 1/2 cup dry white wine and 1/2 teaspoon caraway seeds. Bring to a simmer, reduce heat, cover and cook until tender, about 4 minutes.
Microwave: Place florets in a large glass baking dish. Add 1/4 cup dry white wine (or dry vermouth). Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread florets on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 15 minutes.
Steam: Place florets in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam for 5 minutes.
8. Corn
Look for: Pale to dark green husks with moist silks; each ear should feel heavy to the hand, the cob filling the husk well.
Grill: Pull back the husks without removing them; pull out the silks. Replace the husks; soak the ears in water for 20 minutes. Preheat grill. Place corn (in husks) over high heat and grill, turning occasionally, until lightly browned, about 5 minutes. Remove husks before serving.
Microwave: Husk corn and cut ears in thirds; place in a large glass baking dish or microwave-safe container. Cover tightly and microwave on High until tender, about 4 minutes.
Sauté: Remove kernels from cobs. Melt 2 teaspoons butter in a large skillet over medium heat. Add corn kernels; cook, stirring constantly, until tender, about 3 minutes. Stir in 1/2 teaspoon white-wine vinegar before serving.
Steam: Husk corn, then break or cut ears in half to fit in a steamer basket. Set over 2 inches of water in a large pot over high heat. Cover and steam until tender, about 4 minutes.
9. Eggplant
Look for: Smooth, glossy skins without wrinkles or spongy spots; each eggplant should feel heavy for its size.
Prep: Slice into 1/2-inch-thick rounds (peeling is optional).
Braise: Cut eggplant slices into cubes. Mix with an 8-ounce jar of salsa. Pour into a pan and place over medium heat. Cover and cook, stirring often, until thick, about 15 minutes.
Grill: Preheat grill. Brush eggplant slices lightly with extra-virgin olive oil. Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Roast: Preheat oven to 500°F. Brush both sides of eggplant slices with 2 teaspoons extra-virgin olive oil and arrange on a baking sheet or pan large enough to hold them in a single layer. Roast, turning once halfway through cooking, until tender, about 15 minutes.
Sauté: Cut eggplant slices into cubes; mix with 2 teaspoons salt. Let stand for 5 minutes, then blot dry with paper towels. Heat 2 teaspoons extra-virgin olive oil in a large skillet over medium heat. Add the eggplant; cook until tender, stirring often, about 4 minutes.
10. Fennel
Look for: Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Prep: Cut off the stalks and fronds where they meet the bulb, remove any damaged outer layers, cut 1/4 inch off the bottom and remove the core.
Braise: Slice bulb into 1-inch pieces. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add fennel and 2 teaspoons dried rosemary, crushed. Cook 1 minute, stirring constantly. Add 1/2 cup dry white wine (or dry vermouth). Cover, reduce heat and cook until tender, about 15 minutes.
Roast: Preheat oven to 500°F. Slice bulb into 1/4-inch pieces. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, 18 to 20 minutes.
Steam: Slice bulb into 1-inch pieces. Place in a steamer basket over 2 inches of water (with 1 teaspoon mustard seeds and bay leaves added to it) in a large pot set over high heat. Cover and steam until tender, about 15 minutes.
11. Green Beans
Look for: Small, thin, firm beans.
Prep: Snip off stem ends.
Microwave: Place beans in a large glass baking dish. Add 1/4 cup broth (or water). Cover and microwave on High for 4 minutes.
Roast: Preheat oven to 500°F. Spread beans on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 10 minutes.
Sauté: Heat 2 teaspoons walnut oil in a large skillet. Add beans; cook, stirring constantly, for 2 minutes.
Steam: Place beans in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 5 minutes.
12. Leeks
Look for: Long, thin stalks that do not bend and are not bruised; the outer layers should not be wrinkly or dried out.
Prep: Trim off the thick green leaves, leaving only the pale green and white parts; pull off damaged outer layers, leaving the root end intact. Split in half lengthwise. Under cold running water, fan out inner layers to rinse out grit and sand.
Braise: Place leeks in a large skillet with 1/2 cup vegetable (or chicken broth), 1 sprig fresh rosemary (or 6 juniper berries and 6 black peppercorns). Bring to a simmer over high heat. Cover, reduce heat and cook until tender, about 12 minutes. Serve warm or cold with a vinaigrette dressing.
Grill: Preheat grill. Brush leeks with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat and grill, turning occasionally, until lightly browned, about 8 minutes.
Roast: Preheat oven to 500°F. Trim off root ends of leeks, slice in half crosswise and then into 1/4-inch-thick slices lengthwise. Spread on a baking sheet or pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until browned and tender, 10 to 15 minutes.
Sauté: Thinly slice leeks into half-moons. Heat 1 tablespoon butter in a large skillet over medium heat. Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
13. Peas
Look for: If fresh, look for firm, vibrant green pods without blotches and with the stem end still attached.
Prep: If fresh, zip open the hull, using the stem end as a tab. If frozen, do not defrost before using.
Microwave: Place peas in a glass baking dish or microwave-safe bowl; add 2 tablespoons broth (or unsweetened apple juice). Cover tightly and microwave on High for 2 minutes.
Sauté: Heat 2 teaspoons butter in a large skillet over medium heat. Add peas; cook, stirring often, until bright green, about 3 minutes.
Steam: Place peas in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 2 minutes.
14. Potatoes, red-skinned or yellow-fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1/2 inch below the skin).
Braise: Cut potatoes into 1/2-inch pieces. Place in a large skillet with 1/2 cup each vegetable broth and nonfat milk and 1 teaspoon butter. Bring to a simmer, cover, reduce heat and cook until tender and most of the liquid has been absorbed, about 20 minutes.
Roast: Preheat oven to 500°F. Halve potatoes then cut into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until crispy and browned on the outside and tender on the inside, 20 to 25 minutes.
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Steam: Place potatoes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender when pierced with a fork, about 10 minutes.
15. Spinach & Swiss Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1/2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
16. Squash, Acorn
Look for: Green, orange or white varietals with firm, smooth skins and no spongy spots.
Prep: Cut in quarters and scoop out the seeds.
Braise: Place squash in a pot with 2 cups unsweetened apple juice. Set over medium-high heat and bring to a simmer. Cover, reduce heat and cook until tender when pierced with a fork, about 20 minutes.
Microwave: Place squash in a large glass baking dish; add 1/2 cup water. Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
17. Squash, Delicata
Look for: Small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.
Microwave: Place squash in a large glass baking dish or microwave-safe bowl with 1/4 cup broth (or water). Cover tightly and microwave on High for 10 minutes.
Prep: Cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons (peeling is optional).
Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
Steam: Place squash slices in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and cook until tender, about 6 minutes.
18. Squash, Summer & Zucchini
Look for: No breaks, gashes or soft spots; smaller squash (under 8 inches) are sweeter and have fewer seeds; do not peel, but scrub off any dirt.
Prep: Cut off stem ends.
Grill: Cut squash lengthwise into 1/4-inch strips. Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil. Place over direct, medium heat; grill, turning once, until marked and lightly browned, 3 to 4 minutes.
Roast: Preheat oven to 500°F. Cut squash lengthwise into 1/4-inch-thick slices. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 10 minutes.
Sauté: Cut squash into 1/4-inch-thick rings. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 1 minced garlic clove and squash; cook, stirring frequently, until tender, about 7 minutes.
Steam: Cut squash into 1/2-inch-thick rings. Place in a steamer basket with a small onion, thinly sliced. Place over 1 inch of water in a large pot set over high heat. Cook until tender, about 5 minutes.
19. Sweet Potatoes
Look for: Taut if papery skins with tapered ends.
Prep: Scrub.
Braise: Peel sweet potatoes and cut into 1-inch pieces. Place in a large skillet with 1 cup vegetable broth, 1 teaspoon honey and 1/2 teaspoon dried thyme. Bring to a simmer over high heat; reduce heat, cover and cook until almost tender, about 15 minutes. Uncover, increase heat and cook until the liquid is reduced to a glaze, about 2 minutes.
Microwaving: Place 2 to 3 medium sweet potatoes in a large glass baking dish; pierce with a knife. Microwave on High until soft, 8 to 12 minutes. Let stand for 5 minutes.
Roast: Preheat oven to 500°F. Halve sweet potatoes, then slice into 1/2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Steam: Peel sweet potatoes and cut into 1-inch pieces. Place in a steamer basket over 2 inches of water in a pot set over high heat. Cover and steam until tender, about 20 minutes.
20. Turnips
Look for: Smaller turnips with firm, white skins; they should feel heavy to the hand. The greens should preferably still be attached.
Prep: Cut off the root end and the greens; peel, then cut into thin slices.
Grill: Steam turnip slices (see below) for 5 minutes; meanwhile, preheat grill. Place slices over direct, medium-high heat and grill, turning once, until lightly browned and tender, about 8 minutes.
Roast: Preheat oven to 500°F. Spread turnip slices on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 15 minutes.
Sauté: Cut turnip slices into matchsticks. Heat 1 teaspoon each butter and extra-virgin olive oil in a large skillet over medium heat; add slices and cook, stirring frequently, until tender, about 12 minutes.
Steam: Place turnip slices in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and cook until tender when pierced with a fork, about 12 minutes.
(Written by EatingWell.)