I can’t tell you how many times I’ve purchased fresh vegetables in hopes of eating healthier, only to have them quickly wilt away in the back of my refrigerator. Thanks to the quick, easy process of blanching, this no longer happens. Blanching vegetables is an effective way of preparing fresh vegetables to be stored long term while preserving their nutritional content. It works by cooking the veggies slightly and then “shocking” the enzymes which allows the preservation of texture, taste, and color. When stored at temperatures below zero, the vegetables will last for 12-18 months. The following is a practical instruction guide for those interested in saving money and saving those forgotten veggies!
Set Up: You will need a stove and fridge/freezer
Tools: large bowl, ice, slotted spoon, plate, cloth or paper towel, large pot of water, vegetable of choice,
knife, cutting board, salt, Ziploc bags
Set Up: You will need a stove and fridge/freezer
Tools: large bowl, ice, slotted spoon, plate, cloth or paper towel, large pot of water, vegetable of choice,
knife, cutting board, salt, Ziploc bags
Vegetable
|
Time
|
Size and Type of Cut
|
Artichoke hearts
|
6 minutes
|
Trim the leaf tips by either cutting the top 1/3 of the artichoke
or by using kitchen shears to cut the tips off of the leaves and cutting into quarters lengthwise, removing the tough stems and the chokes |
Asparagus
|
2-4 minutes
|
Discard tough bottom ends, leave as spears or cut into 1- to
2- inch pieces, cook longer for thicker asparagus |
Bean, green or wax
|
3 minutes
|
Whole, Halved, 1-inch pieces
|
Broccoli
|
2 minutes
|
1-inch pieces, Florets
|
Brussel sprouts
|
3-5 minutes
|
Whole. Time depends on size (Large 5 minutes, small 3 minutes)
|
Cauliflower
|
3 minutes
|
1-inch pieces, Florets
|
Kohlrabi
|
1 minute
| Whole, 1/2-inch cubes |
Leafy greens
|
1-2 minutes
|
Individual leafs
|
Okra
|
2-3 minutes
|
Sliced, Whole (with stem removed)
|
Peas (in the pod)
|
2-3 minutes
|
Full pod
|
Peas (shelled)
|
1.5 minutes
| Whole |
Squash (chayote)
|
2 minutes
| 1-inch cubes |
Squash (summer)
|
3 minutes
|
Sliced, Cubed
|
Carrots
|
2-3 minutes
|
Matchsticks, Whole Baby Carrots
|
Even perfectly blanched and frozen vegetables lose some of their nutritional content over time, so it is important
to label your frozen foods with the date they were frozen. Blanched frozen vegetables will maintain high quality
for 8-12 months when stored at zero degrees Fahrenheit or lower.
to label your frozen foods with the date they were frozen. Blanched frozen vegetables will maintain high quality
for 8-12 months when stored at zero degrees Fahrenheit or lower.
1. Prepare an ice bath by filling a large bowl with ice, leaving about 2-3 inches between
ice and rim of bowl. Set this aside.
2. Set aside plate lined with a cloth or paper towel
3. Bring a large pot of water (2/3 full) to boil over high heat.
4. Cut vegetable of choice into uniform pieces (refer to table for suggested size and cuts)
5. Optional: Add a couple tablespoons of salt to the boiling water
6. Warning: If blanching multiple veggies, complete the process with the lightest colored
vegetables and end with darker colors as they will color the water.
Add vegetables to the pot in small batches every 5 seconds, allowing the water to
continue boiling
(If you add too many vegetables at once, just wait for the
water to come back to a boil, 30 seconds-1 minute, and then
begin cooking time)
vegetables and end with darker colors as they will color the water.
Add vegetables to the pot in small batches every 5 seconds, allowing the water to
continue boiling
(If you add too many vegetables at once, just wait for the
water to come back to a boil, 30 seconds-1 minute, and then
begin cooking time)
7. Refer to table to determine specific cooking time. Allow to boil for allotted time.
8. Test vegetable for doneness by removing a piece and tasting, or by observing a vivid
color (bright green, yellow, etc.)
color (bright green, yellow, etc.)
9. When the vegetables are done, remove quickly from boiling water with slotted spoon
and place them in prepared ice bath
and place them in prepared ice bath
10. Once completely cooled, approximately 4 minutes, remove veggies from ice bath and
place on towel-lined plate
place on towel-lined plate
11. Gently pat any remaining water off of the vegetables and place the them in Ziploc bags
to store in freezer or refrigerator.
to store in freezer or refrigerator.
Your delicious vegetables are now properly blanched and can be used in soups, stir fry, on
their own or in a variety of other ways!
Heat them up on the stovetop, in the oven, or even in the microwave.
their own or in a variety of other ways!
Heat them up on the stovetop, in the oven, or even in the microwave.
Problems? Try This:
- Not cooked enough: Throw the veggies back in the boiling water for a minute or two
- Overcooked: Let them cool, place in fridge, roast in the oven within 3 days
- Unevenly cooked: This can occur when foods are not uniform in cut. When reheating, cook larger pieces longer
Did you try this out? Tell us about your experience at https://survey.zohopublic.com/zs/n3Cstd
