Important Tips for Boiling Vegetables to Keep Them Green and Their Nutrients Preserved

Vegetables are one of the important intake to maintain body health. The World Health Organization (WHO) has set an ideal recommendation for consuming vegetables daily, which is approximately 250 grams or equivalent to 2 servings of vegetables.

However, after boiling, why do vegetables change color? Usually, this happens to green vegetables which become pale after boiling. Apparently, there are tips that can be done to keep the color of vegetables green while maintaining their nutritional content at home. What are they?

Recognize the Green Coloring Substances in Vegetables

The green color in vegetables actually comes from the presence of chlorophyll when they are still raw. This chlorophyll is surrounded by gas pockets inside plant cells. Once the vegetables are heated, these air pockets will expand and be released, causing a change in color. Usually, the vegetables will appear dull or greenish-brown.

The same thing happens when cooking stir-fried vegetables. The high temperature during cooking causes a chemical reaction that changes the bright green color of chlorophyll to yellowish or grayish.

Cook Fresh Vegetables

To keep the color of vegetables green, the first thing to do is to make sure the purchased vegetables are fresh. After that, the vegetables should be processed immediately to maintain their freshness. If there is no time to process them, make sure not to store them for more than 2 days in the refrigerator.

Preserving the freshness of vegetables is important to maintain their green color when cooked. Imagine if the wilted vegetables are cooked. Even in their raw condition, the color will already appear yellowish and brownish.

Wait Until the Water Boils Before Adding Vegetables

Timing is also important when cooking vegetables to preserve their nutritional content. After washing and cutting, add the vegetables to the boiling water. Don't forget to stir the vegetables for even cooking.

Avoid adding vegetables before the water boils as it can remove their nutritional content by 10-12 times. In addition, use high heat to cook the vegetables quickly. Do not boil them for too long, ideally only 1-2 minutes is enough.

Add Salt or Vegetable Oil to the Boiling Water

One life hack that can be done to keep the color of vegetables green is to add a little salt to the boiling water. Not only can it maintain the green color, but salt can also make the vegetables softer and more flavorful.

In addition to salt, you can also add 1 tablespoon of vegetable oil per 1 liter of water used for boiling vegetables. Vegetable oil acts to coat the vegetables to prevent them from appearing wrinkled after boiling.

Put Them in Ice Water

Another way to keep vegetables looking green and beautiful is to put them in ice water. So, after boiling and cooking the vegetables, immediately drain and put them in a bowl of ice water.

This trick can keep the color of the vegetables looking fresh green. In addition, the vegetables will cool down quickly and feel more crispy when eaten with other side dishes.

The above tricks can be a guide to keep boiled vegetables green and ensure their nutrients are maximally absorbed by the body. It's time to apply them when cooking, Dream Friends!