To prepare excellent pan-fried vegetables, the first rule is to choose fresh, high-quality raw ingredients. The vegetables must be tasty, colorful, and fragrant to make this side dish delicious. Always choose your favorite seasonal vegetables and mix them in the pan as you prefer.
Remember, however, that each one has its own cooking time, so add little by little those that take less time to cook. For example, zucchini and potatoes should be put in the pan before eggplant and peppers that are softer. For a light sauté, add only water or broth –and for a tasty, seasoned result, use an abundance of good extra-virgin olive oil.
The importance of the soffritto
In the Italian tradition, pan-fried vegetables are always cooked together with the basic soffritto, which usually consists of the classic combination of celery, carrot, and onion – but also just onion or garlic on their own (or both) works well, too.
The important thing in this first phase is that the veggies in the soffritto are only withered in the pan with extra-virgin olive oil – not fried. The garlic, celery, carrot, and onion must be finely minced instead of chopped. Wait until these ingredients are soft before adding the other vegetables.
Which pan works best?
To make your vegetables with a crunchier texture, non-stick pans are ideal, because you can sauté everything over high heat without any ingredients sticking to the bottom.
If you want to cook the veggies for longer, however, which requires the addition of other liquids, then we suggest opting for a steel pan with a lid.
If you want to cook vegetables evenly, use a large non-stick wok, a pan that distributes heat more evenly.
Caponata versus ratatouille
In Italy, the most famous recipe for pan-fried vegetables is caponata, very often confused with the French ratatouille, even if they are very different recipes in reality.
To make caponata, you salt slices of eggplant (the main ingredient) and then wash, dry, cube, and fry them in abundant boiling seed (or olive) oil. Separately, you sauté the onion and add some diced celery, a little vinegar, sugar and a few tablespoons of tomato preserves. At the end of cooking, add some pitted green olives, desalinated capers, and a handful of pine nuts and raisins. Let everything cook for 5 minutes, adding a little water if needed. Then, you add the fried eggplant and stir over medium heat for another 5-10 minutes, adding a little water.
Depending on the season, you can add vegetables to the caponata – and in winter, some recipes include replacing the eggplant (typically in summer) with artichokes.
Ratatouille, on the other hand, is made in a completely different way. First, you dice the zucchini, eggplant, and peppers, then cook them in a sauté of oil, onion, and garlic over low heat with a lid. At the end of cooking, add chopped tomatoes, salt, and herbs – or simply a few basil leaves. But if you want to prepare ratatouille with sliced vegetables, you have to bake it in the oven.
Sautéed zucchini
This is a side dish that everyone can always agree on – plus, it goes well with everything!
To make it, just slice or dice the zucchini and cook in a sauté of oil and onion. Many people eliminate the white inner part of the zucchini, but this isn’t necessary: The inner part is slightly bitter, but the flavor softens as it cooks. And the smaller, seasonal zucchini almost never have a bitter taste.
For crunchier zucchini, cook them for a few minutes in a non-stick frying pan over high heat, stirring them often. If you prefer soft zucchini, cook them slowly with the lid on, adding water if necessary. Add salt and parsley before serving.
Some vegetables must be blanched
Leafy vegetables such as chard, turnips, spinach, and cabbage cannot be cooked directly in the pan. They need to be blanched in boiling water as a first step. This allows them to soften, so they’re easier to cook.
Some wild herbs can actually be cut into pieces once washed, to be sautéed directly in the pan, but the cooking takes longer and requires the addition of water or broth, and the central ribs will always remain a little hard.
Broccoli, cauliflower, cauliflower, and other varieties of tuber vegetables must also be blanched before cooking.
Potatoes and carrots can be sautéed directly in a pan, but you should cut them into small pieces and add some water to cook them evenly.
Salt, but only at the end
When you’re pan-frying vegetables, salt and fresh herbs or other spices are always added at the end.
All recipes are generally enriched with the addition of fresh herbs.
Parsley goes well with everything; mint and basil go well with summer vegetables; and thyme, oregano, sage, and marjoram go well with sautéed veggies because they have a very intense aroma. These spices go very well with eggplant, peppers, and baked vegetables, too!
Don’t add cheese or any other savory ingredients to your vegetables. It’s not necessary unless the recipe calls for it.
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