Cooking Basics: How to Saute Vegetables (+ 2 Recipes!) | The Lalo Lab

Summary

In this episode of Lalo Lab, Eduardo teaches viewers the art of sauteing vegetables. He explains that sauteing involves high heat and minimal oil, contrasting it with pan frying. Eduardo emphasizes the importance of using oils with a high smoke point, such as avocado oil, and demonstrates how to properly saute vegetables like zucchini, ginger, and carrots without overcrowding the pan. He also shares tips for controlling the doneness of vegetables and avoiding common mistakes like burning oil. The video concludes with two saute recipes: ginger maple zucchini and a spicy vegetable mix, showcasing the technique's versatility.

Takeaways

• 🍳 Sauteing is a cooking technique that uses high heat and a small amount of oil, different from pan frying which uses more oil.
• 🔥 Choose oils with a high smoke point, such as avocado oil, to avoid burning and the formation of harmful free radicals.
• 🚫 Not all ingredients are suitable for sauteing; those with high water content like tomatoes and tofu are not ideal.
• 🇫🇷 The term 'saute' is derived from French and means 'to jump', reflecting the motion of ingredients in the pan.
• 🔪 For sauteing, cut ingredients into thin, uniform pieces to ensure even and quick cooking.
• ⏱ Sauteing is a quick cooking method; most ingredients will be cooked within three to six minutes.
• 🌡️ Preheat the pan to medium heat before adding oil and ingredients to ensure proper cooking temperature.
• 🥬 Avoid overcrowding the pan with ingredients as it can lower the cooking temperature and result in uneven cooking.
• 🍴 Use a spatula to move ingredients and clean the sides of the pan to prevent sticking and burning.
• 🧂 Season towards the end of the cooking process to avoid overcooking the vegetables and to enhance flavors.
• 💡 Control the doneness of your vegetables by adjusting the cooking time; sauteing allows for a range of textures.

Q & A

What is sauteing and how does it differ from pan frying?

Sauteing is a cooking technique that involves high heat and low fat, using only a little bit of oil. Pan frying, on the other hand, uses a lot of oil. The confusion arises because both techniques involve cooking food quickly in a hot pan, but the amount of oil used distinguishes them.

What is a high smoking point oil and why is it important for sauteing?

A high smoking point oil is one that doesn't burn easily. It's important for sauteing because when oil burns, it forms free radicals that can be harmful to the body. Eduardo recommends using avocado oil, but also suggests grape seed oil, coconut oil, and sometimes olive oil, but not extra virgin olive oil.

Why should you not use extra virgin olive oil for sauteing according to Eduardo?

Eduardo does not recommend using extra virgin olive oil for sauteing because it is not a high smoking point oil. He prefers using coconut oil or refined oils instead of canola oil or other very refined oils that may contain GMO ingredients.

Which ingredients are not suitable for sauteing?

Ingredients with a lot of water content, such as tofu or tomatoes, are not suitable for sauteing because they tend to release water and stick to the pan, which is not the desired outcome for sauteing.

What does the word 'saute' mean and how does it relate to the technique?

The word 'saute' comes from French and means 'to jump'. It represents the motion of the pan where the ingredients 'jump' in high heat, which also helps to cool the pan a bit and prevent burning.

Why is the size of the ingredients important for sauteing?

The size of the ingredients is important because sauteing is a quick cooking technique. You want the pieces to be thin and small, like julienned, to ensure even cooking. Overcrowding the pan or using large pieces can lead to uneven cooking and increased cooking time.

How long does it typically take to saute vegetables?

Sauteing usually takes between three to six minutes, depending on the type and size of the vegetables being cooked.

What is the proper way to add vegetables to the pan when sauteing?

When the pan is medium hot, add a small amount of oil to coat the base of the pan. Once the oil is hot and starts lightly smoking, add the vegetables. It's important to add them quickly to avoid burning and to ensure even cooking.

How should you season the vegetables while sauteing?

Seasoning should be done towards the end of the sauteing process when the vegetables are almost cooked. Eduardo uses lime zest for freshness, maple syrup for a sweet coating, and tamari for an umami flavor.

What is the correct motion for sauteing vegetables?

The correct motion involves pushing the ingredients to the front of the pan and then rocking the pan back, creating a 'jumping' motion that helps to cook the vegetables evenly and prevents them from sticking to the pan.

What are some tips for sauteing on a gas stove?

When using a gas stove, ensure the pan is hot before adding oil and vegetables. Be cautious not to overcrowd the pan, as this can lower the temperature and make it difficult to regain the necessary heat for proper sauteing.