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Tips and Tricks for Buying and Storing Vegetables

by Maha Khan

Vegetables are a treasure trove of antioxidants, vitamins and minerals. Those with vibrant hues are brimming with carotenoids and flavonoids. Moreover, consuming a regular diet of veggies offers protection against many illnesses and disease. They are an excellent source of fibre and keep things moving smoothly on the bowel front. The trick is you need to arm yourself with information about how to buy the best quality produce. In order to milk the maximum amount of nutrients from your veggies, it is best to devour them when they are at their freshest. Sadly modern life rarely allows for that. If stored properly, you can still get a lot from your veggies. Just provide the right conditions for storage. Follow the handy guide below and work up some veggie magic!


               Vegetables             Tips for Buying               Tips for Storing
Potatoes Avoid potatoes which have green patches, or which are sprouting. Also avoid those which bear dark or cut marks.
  • Store in a basket which allows ventilation.
  • Do not leave them in plastic bags. They will rot fairly quickly.
Cucumber Buy pieces which are firm to touch.
  • Store whole cucumbers in the refrigerator in a plastic bag. They can keep for a week.
Capsicum Medium sized pieces that are firm and unbruised.
  • Capsicum can be stored for up to 1-2 weeks in the refrigerator, if stored properly in the vegetable crisper.
Cauliflower Buy those with bright green leaves and firm, white heads. Avoid those boasting mould, or discoloured brown and yellow spots.
  • Cauliflower can keep in the fridge for up to two weeks in a plastic bag. Do not seal the bag.
Okra Avoid large, mature pieces that are tough with stiff fibres. Also avoid blemished or discoloured pieces.
  • Use a paper bag to store them in the vegetable crisper of the fridge. It can keep for about 3 days max.
Carrots They should possess a bright, rich hue. Stay away from pieces that give off a withered appearance or are cracked.
  •  It’s best to chop away the tops (stalks and leaves) before storing carrots in the fridge.
  •  Blanched carrots can also be frozen.
Brinjals Pick firm pieces with a smooth texture and a deep purple colour. Avoid those with that are blemished. They should be unshrivelled.
  •  Keep your brinjals odour free by wrapping them in cling film before you stow them in the refrigerator.
Spinach Avoid leaves that are wilted, discoloured (black) or bruised. Opt for fresh green leaves.
  • Line a dry, clean plastic container with kitchen towels and refrigerate leaves in it. They will keep fresh for about 10 days.
  •  Fresh leaves wrapped in a paper towel can be stored for up to 7 days in an airtight container.
  •  Leaves can also be dried in the sun and if stored properly in a dry container can last up to 6 months.
Peas Pods that are bright in hue and tender.
  • ·Refrigerate them in their pods until required for cooking.
  •  Blanched shelled peas can keep in the freezer for up to 6 months, provided they are stored properly in freezer bags.



2015. 100 Health- Boosting Foods. London: Hamlyn.
Singh, R. 1989. Creative Cookery. New Dehli: Rupa and Co.

Au, C. How to Store Fresh Okra.
Builder, M. How To Store Spinach So It Doesn’t Get Slimy. 07 Feb 2018.
Butler, G.9 tips for buying, storing and prepping fresh cauliflower. 10 May 2014.
Dried Fenugreek Leaves (Kasuri Methi) 
Learn How to Store Cucumbers for Longer– Lasting Cukes. 12 Sept 2019
How should peas be stored?
How to buy the freshest vegetables

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Naila Shahid April 18, 2020 - 7:57 am

Wowww…a wonderful article…that attracts us to the goodness of veggies…their nutrient value
very informative…these type of do’s n dont’s
really help many in the kitchen😀
and Sarah Fahad🌟

Faiq Khan April 18, 2020 - 8:47 am

Wow worth reading your articles Foodistan. Much much informative. Love reading your posts..❤❤


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