National Occupational Competency Testing Institute (NOCTI) Culinary Practice Exam

Which cooking method best retains the nutritional value of green vegetables?

1. Boiling

2. Stewing

3. Steaming

4. Brazing

The correct answer is: Steaming

Steaming is the cooking method that best retains the nutritional value of green vegetables. This technique involves cooking the vegetables over boiling water rather than directly in it, which minimizes exposure to water. The nutrients that are often water-soluble, such as vitamins B and C, are more likely to leach out during cooking processes involving direct contact with water. Since steaming allows the vegetables to cook quickly while retaining their color, flavor, and texture, it helps preserve those important nutrients. In contrast, boiling can lead to significant nutrient loss as vegetables are submerged in water, which draws out vitamins and minerals. Stewing, while flavorful, involves cooking vegetables in liquid for longer periods, further risking nutrient loss. Braising, which involves a combination of dry and moist heat, typically results in longer cooking times and can also lead to a decrease in nutrient content. Overall, steaming is the most efficient way to keep both the nutritional integrity and the appealing qualities of green vegetables.