VEGETABLE

LESSON 1:
PREPARE VEGETABLE DISHES
•Vegetables are plants or parts of
plants like leaves, fruits, tubers,
roots, bulbs, stems, shoots, and
flower used in a dish either raw or
cooked. Vegetables give color,
texture and flavor to our meals. They
also give vitamins and minerals.
•Vegetables are important sources of many
nutrients, including potassium, dietary fiber,
folate (folic acid), vitamin A, and vitamin C.

•Diets rich in potassium may help maintain

normal blood pressure.
•Vegetable sources of potassium include sweet
potatoes, white potatoes, white beans, tomato
products (paste, sauce, and juice), beet greens,
soybeans, lima beans, spinach, lentils, and
kidney beans.
•Dietary fiber from vegetables, as part of
an overall healthy diet, helps reduce
blood cholesterol levels and may lower
risk of heart disease.
•Fiber is important for proper bowel
function. It helps reduce constipation and
diverticulosis.
•Fiber-containing foods such as
vegetables help provide a feeling of
fullness with fewer calories.
•Folate (folic acid) helps the body form
red blood cells. Women of childbearing
age who may become pregnant should
consume adequate folate from foods, and
in addition, 400 mcg of synthetic folic
acid from fortified foods or supplements.
This reduces the risk of neural tube
defects, spinal bifida, and anencephaly
during fetal development.
•Vitamin A keeps eyes and skin
healthy and helps to protect
against infections.
•Vitamin C helps heal cuts and
wounds, and keeps teeth and gums
healthy.
•Vitamin C aids in iron absorption.
 Classifications of Vegetables
a. According to parts of plants

•Gourd family - cucumber,

pumpkin, chayote
Seeds and pods - beans, peas,
corn, okra
Fruit Vegetables - avocado, eggplant, sweet pepper, tomato
Roots and tubers - beet, carrot, radish,
turnip, artichoke, potato, sweet potato
Cabbage family - cabbage,
broccoli, cauliflower,
Brussels sprouts, bokchoy
•Onion family - onion, scallion,
leek, garlic, shallot
Leafy greens - spinach,
lettuce
Stalks, stems, and shoots -
artichoke, asparagus,
celery, fennel, bamboo,
shoots
•
Mushrooms
 Classifications of Vegetables
b. According to Chemical Composition
•Carbohydrates-rich vegetables – seeds,
roots, tubers
•Protein-rich vegetables –legumes, peas,
beans
•Fat-rich vegetables – nuts, olives, avocado
•High moisture content – mushroom,
tomatoes, radish, green leafy vegetables
 Classifications of Vegetables
c. According to Nutritive Value

Vitamin A-rich vegetables – green

leafy and yellow fruits and
vegetables
Vitamin C-rich vegetables –
yellow vegetables Vitamin B
(complex) – legumes, peas, beans
Tools and Equipment Needed in
Preparing Vegetables
paring knife - used in paring

chef knife - used in cutting

chopping board - used to

hold item while chopping

colander - used to drain

excess water after washing
Tools and Equipment Needed in
Preparing Vegetables
utility tray - used to hold
ingredients

sauté pan - for sautéing or stir

frying vegetables

steamer - for steaming vegetables

oven - for cooking vegetables

oven, steam, or bake