Blanching Meal Prep Ideas

Blanching is an effective and nutritious way to cook vegetables, fruits and nuts. Whether you’re meal prepping, making fresh salads, or creating elaborate dishes, this method ensures your vegetables look vibrant, taste fresh and have the perfect texture every time.

In this guide, you’ll learn everything you need to know about this cooking method, from how to blanch vegetables to blanching recipe ideas.

What is blanching?

Blanching involves briefly boiling food and then immediately cooling it in ice water. It helps stop enzyme activity, which can cause loss of flavour, colour and texture. It’s often done before freezing vegetables to help maintain their freshness.

Blanching vegetables

Here are the main benefits of blanching vegetables:

  • Improves texture – Blanching slightly softens vegetables without cooking them fully, which is useful when you’re prepping vegetables for stir-fries or salads.
  • Preserves vibrant colour – It locks in the vibrant colour of vegetables by breaking down enzymes that trigger dulling and discolouration over time.
  • Enhances flavour – The process removes the bitterness from certain vegetables, like kale, cabbage or Brussels sprouts, making them taste fresher.
  • Makes peeling easier – It loosens the skin on tomatoes, peaches and almonds, making it easier to remove for sauces or baking.
  • Perfect for freezer prep – Blanching vegetables for freezing purposes helps them stay fresher for longer. It stops natural enzymes from breaking down their flavour, colour and texture over time.
  • Cleaning – A quick boil can help eliminate surface dirt and microbes, which is especially useful for leafy greens.

How to blanch vegetables  

  • Follow these easy steps to blanch your vegetables:
    1. Bring a large pot of water to a rolling boil on the hob and add a pinch of salt. Meanwhile, prepare a bowl filled with water and ice.
    2. Cut your vegetables into uniform pieces so they heat evenly and add to the boiling pot. Use a spoon to push down and submerge the vegetables, ensure they are completely covered, sometimes a sieve placed over the top can help.
    3. Cook the vegetables in the boiling water until they become tender but retain some texture. Remove from the pot with a slotted spoon or pour into a colander.
    4. Immediately transfer the vegetables into the ice water bath and leave them there for as long as you cooked them, or until they’re completely cold.
  • Some tips for better results:
    • Avoid overfilling the pan with food, the more you put in the more the temperature drops. Smaller batches give better more consistent results.
    • Salting the water will help improve the flavour, remember the majority of the salt stays in the water so use a generous amount. Some chefs even salt the iced water for even better results as it helps preserve colour even more then plain water.
    • Although blanching can improve flavour, over blanching will destroy texture so use a timer!
    • Always wash items thoroughly before you blanch for the best flavour

Blanching recipe ideas  

Here are some recipe ideas that use blanching to improve flavour and texture.

  • Vegetable lasagne

    Blanch vegetables like courgettes, aubergines and spinach, and layer them between pasta sheets, tomato sauce and white sauce for a lighter take on a classic lasagna. The blanching process removes excess water from the vegetables, preventing a soggy dish. Blanch courgettes and aubergines for 2-3 minutes, and spinach for 1 minute.

  • Stir-fried broccoli with garlic

    Blanch broccoli florets for 3 minutes before adding to your stir-fry. This ensures they’re perfectly tender while maintaining their bright green colour and crisp texture. Heat oil in a wok or frying pan, add minced garlic, then toss in the blanched broccoli and noodles with a stir-fry sauce.

  • Korean-style sweet and sour gobhi

    Transform blanched cauliflower into a flavourful Korean-inspired dish. Blanch cauliflower florets for 3 minutes, cool and dry, then coat in a batter and fry until golden. Toss with a sweet and sour sauce made from rice vinegar, soy sauce, honey and gochujang for a kick.

  • Sweet potato fries

    Briefly blanch sweet potato strips for 2-3 minutes before baking or frying. This pre-cooking step helps achieve crispy exteriors and fluffy interiors. Pat dry thoroughly before seasoning and cooking using your preferred method.

  • Green pea risotto

    Fresh or frozen peas benefit from a quick 1-2 minute blanch before stirring into risotto. This brightens their colour and ensures they don’t overcook in the creamy rice. Add the blanched peas during the last few minutes of cooking for the best texture and vibrant green appearance.