We all know that vegetables are good for you.But what’s the healthiest way to cook vegetables?
Eating raw, well-washed veggies is probably the healthiest way to reap all of the health benefits they provide.
“The worst thing you can do to a vegetable is boil it; the flavor and nutrients end up in the water, not the vegetables,” says Teresa Dotson, M.S., R.D., C.D.N.
Boiling is also the best way to make vegetables taste like mush, so we consider this knowledge a win for your taste buds.
If you don’t want to go raw, there are three other techniques we recommend. We’ll start with the least healthy and work our way down to the healthiest.
The Healthiest Ways to Cook Vegetables
OK: Roasting
Roasting is a healthy way to bring out the flavors of your vegetables and to make nearly any veggie more appetizing, thanks to the natural caramelization that roasting does to their natural sugars.
It’s a great way to enjoy the sweet and savory flavors of vegetables.
“Roasting vegetables helps bring out their sweetness and can be very helpful for those with sugar cravings. Using a variety of root vegetables such as carrots, parsnips, sweet potatoes, and beets produces a beautiful, and tasty, result,” says Adrienne Raimo, R.D, L.D.
In order to save time, combine the vegetable(s) with a dish that can also be roasted at the same time.
Add similar spices or flavors (for example, citrus zest or smoked paprika or crushed red pepper) in both dishes to enhance whatever healthy meal you’re putting together.
Throw in fresh herbs, or a little salt and pepper, for even more flavor.
Try These Roasted Vegetable Recipes
Better: Stir-Frying
A cousin to sautéing, stir-frying is best done over high heat. You’ll want to constantly move the contents of the wok (or pan) around to prevent your veggies from burning.
This method exposes veggies to high heat very quickly and results in tender-crisp vegetables that retain more nutrients than if they were exposed to heat for a longer period of time.
As long as you stick to the proper methods and don’t overdo it on the oil, this is a pretty solid healthy cooking method.
Make sure to pick a cooking oil that can stand up to the heat.
“Be careful not to add sauces that are high in sodium or fat,” says Dotson. “Cooking with wine is great because it adds flavor but little extra calories (and the alcohol burns off at high temperatures).”
Try These Stir-Fry Recipes
Best: Steaming
Not surprisingly, steaming is the healthiest way to cook vegetables.
Steaming vegetables is also the most efficient.
A gentle steam is best; it allows vegetables to maintain their nutrients because the vitamins and minerals don’t leak out into the water you end up discarding.
“Steaming is one of the best ways to retain nutrients, and tends to be one of the quicker methods of cooking vegetables,” says Raimo.
Steaming can also help you knock out meal prep like a pro, as you can put lots of veggies in the same pot to cook as long as they share similar cook times.
Don’t switch off the burner when one batch is done; pile the next round of veg into the steam basket and repeat.
But remember: The best way to cook vegetables is the way that you will eat them!
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FAQs
Steaming veggies can preserve nutrients, color, shape, and texture, without having to add any unnecessary fats through ingredients like oils or butter. To steam, place food into a steam basket and cover over simmering water. Since food is not directly touching the water, vegetables retain more of their nutrients.
Which method of cooking vegetables is the healthiest? ›
Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ). Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5).
What is the best way to cook vegetables without losing nutrients? ›
To preserve water-soluble vitamins, steaming is a better option than boiling vegetables. When steaming, keep the pot covered to reduce cooking time and avoid overcooking. Other healthy quick cooking techniques include stir-frying, pressure cooking, and microwaving. Roasting is a quicker technique than baking.
Is it healthier to boil or roast vegetables? ›
But when you boil them, some of their nutritive contents get lost in the boiling water and are thrown away, unless you drink it. Roasting preserves more of these nutrients and usually makes them tastier.
Is it healthier to boil or steam vegetables? ›
“Steaming allows you to retain more of the nutrients compared with boiling,” Jenna Hope confirms, because leaching, whereby some nutrients draw out into the water, doesn't occur as much. “Naturally, it may not provide as much flavour as, for example, roasting, so serve with a pesto or tahini.”
Is it better to steam or air fry vegetables? ›
Steaming is generally considered better for preserving nutrients in vegetables compared to air frying.
Is frying vegetables in olive oil healthy? ›
Frying vegetables in extra virgin olive oil improves the antioxidant profile of vegetables. Boiling is a common method for preparing vegetables. However, this practice may reduce the nutrient content of vegetables as water-soluble nutrients may leach out of the vegetables and into the water that is then discarded.
Do boiling vegetables destroy nutrients? ›
Boiling and cooking vegetables in high temperatures or in water can also decrease their nutrient level. Water soluble vitamins like vitamin C and B vitamins are often lost during these cooking methods. Minerals like potassium, phosphorus, calcium, magnesium, iron and zinc may be reduced by up to 60-70%.
Is roasting vegetables in olive oil healthy? ›
Cooking in olive oil means you'll get the health benefits of olive oil, plus you'll absorb the healthy components. In addition, olive oil makes vegetables taste so much better than plain. I find people eat more vegetables when they use olive oil to prepare them.
What's the healthiest way to cook broccoli? ›
In this regards, it is likely that broccoli cooked by steaming will be better fit for human consumption than other cooking methods. In conclusion, the current study clearly shows that nutrient and health-promoting compounds in broccoli are significantly affected by domestic cooking.
Roasted carrots have the best texture, and the flavor is amazing. Roasting draws out the natural sweetness and you get a nice caramelized flavor. They're so much better than boiled carrots! Roasting is also easy; it's hard to overcook a roasted vegetable: if it gets too done, it's clearly burned.
What is the healthiest way to cook carrots? ›
Sautéing is one of the healthiest ways to cook carrots. You need only a small amount of butter or coconut oil, simple seasonings, and water to help them soften.
What vegetables should not be boiled? ›
She told Shape magazine that certain vegetables, namely those containing water-soluble vitamins, should never be boiled if you can avoid it. That includes cabbage, spinach, kale, broccoli, spinach, beans, and peas.
Which vegetables should not be steamed? ›
Veg to avoid steaming:
Any large chunks of hard veg, such as potatoes, squash or celeriac.
Is microwaving vegetables healthy? ›
But because microwave cooking times are shorter, cooking with a microwave does a better job of preserving vitamin C and other nutrients that break down when heated. As far as vegetables go, cooking them in water robs them of some of their nutritional value because the nutrients leach out into the cooking water.
What's the healthiest way to eat veggies? ›
Steaming veggies can preserve nutrients, color, shape, and texture, without having to add any unnecessary fats through ingredients like oils or butter. To steam, place food into a steam basket and cover over simmering water. Since food is not directly touching the water, vegetables retain more of their nutrients.
Which cooking method is the healthiest for cooking? ›
Use low-fat cooking methods like boiling or steaming.
If you boil or steam food, you avoid the chemicals created by high temperatures and cut out extra fat, which helps you stay at a healthy weight.
What cooking method causes vegetables to lose the most nutrients? ›
Water-soluble vitamins, such as B and C, are the most sensitive to cooking methods. These vitamins have a tendency to leach out of veggies when boiled — and can be degraded by heat. Yet fat-soluble vitamins, such as A, D, E and K, fare better during the cooking process.
