How to make vegetable puree tips and recipes

Making vegetable puree is a great way to incorporate more veggies into your meals, whether as a side dish, a base for soups, or a baby food option. Here are some tips and a couple of recipes to get you started.

Tips for Making Vegetable Puree

1. Choose Fresh Vegetables: Use fresh, high-quality vegetables for the best flavor. Seasonal vegetables are usually tastier.

2. Cook the Vegetables: Steaming, boiling, or roasting are common methods for cooking vegetables before pureeing. Steaming preserves nutrients better than boiling, while roasting can enhance the flavor.

3. Cut Uniformly: Cut vegetables into similar sizes to ensure even cooking.

4. Blend with Liquid: Use a small amount of liquid (broth, water, or milk) to help achieve a smooth consistency. Add more liquid gradually until you reach the desired texture.

5. Season to Taste: Don’t forget to season your puree! Herbs, spices, salt, and pepper can elevate the flavor.

6. Storage: Purees can be stored in the refrigerator for up to 3 days or frozen for longer storage. Use ice cube trays for portioning if freezing.

Basic Vegetable Puree Recipe

Ingredients

• 2 cups of your choice of vegetables (carrots, peas, sweet potatoes, etc.)
• Water or vegetable broth (as needed)
• Salt and pepper to taste
• Optional: herbs and spices (such as thyme, garlic, or cumin)

Instructions

1. Prepare the Vegetables: Wash, peel, and chop the vegetables into uniform pieces.

2. Cook the Vegetables:

   • Steaming: Place the vegetables in a steamer basket over boiling water and steam until tender (about 10-15 minutes).
   • Boiling: Boil in salted water until tender (about 10-15 minutes). Drain and let cool slightly.
   • Roasting: Toss with olive oil, salt, and pepper, and roast at 425°F (220°C) for 20-30 minutes until tender.

3. Blend: Transfer the cooked vegetables to a blender or food processor. Add a splash of water or broth, and blend until smooth. Scrape down the sides as needed.

4. Season: Taste and adjust seasoning with salt, pepper, and any herbs or spices you like.

5. Serve or Store: Use immediately, or let cool before transferring to an airtight container for storage.

Recipes for Specific Vegetable Purees

1. Carrot and Ginger Puree

• Ingredients: 2 cups carrots, chopped; 1-inch piece fresh ginger, peeled and sliced; ½ cup vegetable broth; salt and pepper to taste.
• Instructions:
  1. Cook carrots and ginger together until tender.
  2. Blend with broth until smooth.
  3. Season with salt and pepper.

2. Sweet Potato and Cauliflower Puree

• Ingredients: 1 cup sweet potatoes, peeled and chopped; 1 cup cauliflower florets; ½ cup vegetable broth; 1 tablespoon olive oil; salt and pepper to taste.
• Instructions:
  1. Steam sweet potatoes and cauliflower until tender.
  2. Blend with broth and olive oil until creamy.
  3. Season to taste.

3. Spinach and Pea Puree

• Ingredients: 2 cups fresh spinach; 1 cup green peas (fresh or frozen); ½ cup vegetable broth; 1 tablespoon lemon juice; salt and pepper to taste.
• Instructions:
  1. Cook spinach and peas until heated through.
  2. Blend with broth and lemon juice until smooth.
  3. Season as desired.

Conclusion

Vegetable purees are versatile and easy to make. Feel free to experiment with different vegetables and flavors to find your favorite combinations! Enjoy adding these nutritious purees to your meals.