Preparing vegetables correctly can transform them into your meal's most delightful component, according to the chef.
What if they could shine brightly on the center stage?
Health professionals and nutritionists constantly advise eating more vegetables. However, for many, this task seems difficult due to lack of excitement towards vegetables or simply disliking them.
Many people's first encounter with vegetables comes during their childhood, where they are served steamed. While steaming works well for some vegetable varieties, others lose their natural taste and excitement this way, according to Caroline Chambers, author of the new cookbook "What to Cook When You Don't Feel Like Cooking."
Learning to appreciate vegetables might mean broadening your viewpoint when it comes to preparing them, she suggested.
Even if you're fond of a single vegetable, plants generally taste better, if not more enjoyable, when consumed seasonally, as Chambers - based in Carmel Valley, California - points out.
Fortunately, Chambers specializes in making food engaging and delightful without much hassle. She started her career as a caterer, then switched to recipe development. As people started staying home more due to the Covid-19 pandemic, she began sharing easy-to-make vegetable recipes online.
Transforming vegetables into the part of your meal you look forward to isn't a complicated process, she assured.
With an abundance of seasonal winter produce now available in grocery stores, here's how you can fall in love with vegetables.
Cooking those vegetables
If vegetables on your plate seem like a chore instead of a pleasure, it might be due to improper preparation, Chambers suggested.
"I believe vegetables have more flavor than meat in many instances when prepared correctly," she added.
In fall and winter, roasting is one of the top methods for preparing mouthwatering vegetable dishes, said Chambers, who shares recipes on Instagram and hosts the podcast "So Into That."
"Summer vegetables are delectable raw. Corn, green beans, tomatoes – they're all wonderful, even when barely cooked," she said. But for vegetables like brussels sprouts, butternut squash, and sweet potatoes, roasting brings out their best flavor.
To roast vegetables, set your oven between 400 to 425 degrees Fahrenheit for about 35 to 40 minutes, and up to an hour for squash, Chambers suggested. Roasting at higher temperatures gives brussels sprouts a delicious caramelization and sweetens squash.
"I don't want any roasting to happen below 300 (Fahrenheit). I want 400 and above for a minimum of 35 minutes, if not closer to 450," she added.
Choosing the right vegetables
How can you tell when your vegetables are cooked to perfection? Texture is a good indicator.
A crispy exterior is wonderful, but it should be paired with a tender interior, said Chambers. "That's where high heat comes into play. Having them up above 400 helps the exterior get slightly crispy, giving the brussels sprouts a nice, crispy exterior while keeping the inside tender and melt-in-your-mouth soft," she said.
Chambers often doesn't flip her vegetables during roasting. Instead, she lets the side touching the pan get extra crispy. Near the end of roasting, she prefers keeping the oven light on and checking in frequently.
"Once the edges start turning golden brown, they'll go from golden brown to burned very quickly," she added.
Adding flavor
Once your vegetables are cooked to perfection, let them take center stage with some delightful seasonings.
A little bit of olive oil, salt, and pepper can do wonders, or use store-bought sauces to make weeknight dinners more enjoyable, Chambers suggested. A green goddess dressing, typically containing a cream, herb mix, and lemon, or pre-made pesto can add vibrant flavors to a variety of dishes. Harissa paste is easy to find in most grocery stores and already contains garlic, lemon, olive oil, and chili.
"You're getting this cheater shortcut ingredient without having to do all the work yourself," Chambers said. "Just lean into these easy, flavorful store-bought items and serve them with your meal."
Harissa Roasted Vegetables
Serves 4
Ingredients
● 1 (15-ounce) can chickpeas● 1 pound medium carrots● 1 large red onion● 3 tablespoons extra-virgin olive oil● 2 tablespoons harissa, plus more for serving● 2 teaspoons honey● 1 teaspoon kosher salt, plus more● 1 (8-ounce) block feta cheese● 1/2 cup plain full-fat Greek yogurt● Zest and juice from 1/2 lemon● Handful of fresh soft herbs, such as parsley, dill, cilantro, basil, or a mix● Handful of toasted nuts, or 1/4 cup toasted seeds
Instructions
- Preheat the oven to 425 degrees Fahrenheit.
- Drain the chickpeas, but do not rinse.
- Slice the carrots and red onion into 1-inch pieces and set them aside.
- In a large bowl, mix the chickpeas, carrots, and red onion with olive oil, harissa, and honey. Season with kosher salt.
- Lay the vegetables onto a baking sheet and roast for 35 to 40 minutes, or until golden brown and tender.
- Crumble feta cheese onto the vegetables and return to the oven for 5 minutes, or until the cheese is melted and slightly bubbly.
- In a small bowl, combine Greek yogurt, lemon zest, and juice. Season with kosher salt.
- Sprinkle the yogurt mixture, fresh herbs, and toasted nuts over the roasted vegetables before serving.
- Put several sheets of paper towels on a baking tray with edges, then place the drained chickpeas on top. Use another paper towel to dry them off. Get rid of all the used paper towels, then spread the chickpeas out evenly. There will be some chickpea skin left on the tray – no need to remove them, they'll become crispy and tasty.
- Slice the carrots diagonally into 0.5-inch thick slices and thinly chop the onion. Put the carrots, onion, oil, harissa, honey, and 1 teaspoon of salt in a bowl with the chickpeas and mix well.
- Cook until the carrots are browned on the outside but soft when poked with a fork, which takes about 25 to 30 minutes.
- In a blender or food processor, mix the feta cheese and yogurt. Add the lemon zest and juice, along with a pinch of salt. Blend until smooth, scraping down the sides if needed, for around 30 to 45 seconds. If the mixture is too thick, add a little water, a bit at a time, until it reaches the right consistency.
- Chop the herbs and nuts.
- Take out the roasted vegetables from the oven and put them on a cooling rack. Check the taste and add more salt if needed. Add the herbs to the veggies.
- Put a good amount of whipped feta at the bottom of a bowl or plate, then add the roasted vegetables, followed by a spoonful of nuts. Add a bit of harissa on top if you like spicy foods.
Shortcut: Skip the whipped feta and just sprinkle some feta cheese on top. Find pre-cut butternut squash or sweet potatoes in the store and use instead of carrots.
Pesto alternative: Skip the harissa and honey, and instead toss a big spoonful of store-bought pesto into the veggies after they have roasted. Serve with burrata instead of whipped feta.
Preparing vegetables in an appealing manner can greatly enhance their taste and make them more enjoyable, as suggested by Caroline Chambers. Integrating more vegetables into one's diet can contribute positively to overall health and wellness.
By exploring various methods of preparation, such as roasting in the fall and winter, individuals might discover their favorite vegetable dishes. Embracing seasonal produce can lead to a more enjoyable and nutritious eating experience.
