Chart for Sautéing Vegetables

Very simple...

Crank up the heat.

Do not crowd the pan.

Use olive oil or little butter, or better yet, both together. Butter will burn over high heat. I prefer to sauté mushrooms in butter. Cast iron skillet or a flat bottom wok works best.

Chart:

vegetable: way to cut, cooking time

1. asparagus: trim ends, cut on the diagonal into 1-inch (2,5 cm) pieces, 10 minutes
2. bell peppers: stemmed, seeded, cut into 1-inch (2,5 cm) pieces, 12-14 minutes
3. broccoli: 1 1/2 to 2-inch (3,75 to 5 cm) long florets, 3/4 to 1-inch (2 to 2,5 cm) wide, with a least one flat side, 7-9 minutes
4. cabbage: very thinly sliced, 8 minutes
5. carrots: peeled, cut into 3/8-inch (9,5 mm) thick sticks or slices, 10-12 minutes
6. cauliflower: 1 1/2 to 2-inch (3,75 to 5 cm) long florets, 3/4 to 1-inch (2 to 2,5 cm) wide, with at least one flat side, 12-14 minutes
7. collard greens: very thinly sliced, 1 minute
8. corn kernels: cut from the cob, 4-5 minutes
9. eggplant: 1/2-inch (1,25 cm) dice, 12-14 minutes
10. mushrooms, brown or white: quartered, 10-12 minutes
11. mushrooms, shiitake: stemmed and sliced, 5-7 minutes
12. parsnips: peeled, cut into 3/4-inch (9,5 mm) thick slices or sticks, or 1/2-inch (1,25 cm) dice, 13-15 minutes
13. snow peas: trim ends, 3-5 minutes
14. spinach (stemmed) or mix lettuce: wash, 1-2 minutes
15. sugar snap peas: trim end, strings removed, 6-7 minutes
16. Swiss chard: stem and wash, 2-4 minutes
17. zucchini: 1/2-inch (1,25 cm) dice, 7-9 minutes
18. zucchini or summer squash: julienned cut, 2 minutes
19. scallions: 1/2-inch (1,25 cm) slices, 5-7 minutes
20. onions: thinly sliced, 2-3 minutes

Optional:

• Combine vegetables for Asian dishes.
• Add sliced chili or chili power for Latin dishes.
• organic lemon or lime juice
• Add herbs and spices.
• soy sauce, sesame or olive oil
• sliced, slivered, or power ginger
• minced garlic
• chopped pitted olives
• Add mustard. (Romans probably the first to experiment with preparation of mustard. Range from sweet, fruit, herb, to hot; high in selenium and omega 3
• vinegar
• honey
• crushed red pepper flakes
• organic nuts: peanuts, hazelnuts, walnuts, or almonds
• heavy cream or yogurt
• sugar, ketchup, or Worcestershire
• cheese
• a favorite curry paste or spices for Indian dish (see "Nutritional Information" article "Spices")
• toss in some edible flowers (see "Nutritional Information" article "Edible Flowers")