Vegetables You Need to Know

Vegetables You Need to Know

Vegetables are having a moment. No longer relegated to side dish status, vegetables are emerging as the star players on the plate. This new “vegetable-forward” approach spotlights plants over animal proteins. Creative chefs and home cooks alike are discovering innovative ways to make vegetables irresistibly delicious. Read on to learn about vegetable categories, specific veggie favorites, their nutritional benefits, culinary uses, and health perks. With this guide, you’ll gain inspiration to eat more veggies and appreciate their versatility.

Root Vegetables: Underground Nutrition Powerhouses

Root vegetables grow underground, absorbing nutrients from the soil. Their edible parts are roots, tubers, bulbs, and rhizomes. Known for being sturdy and hearty, root veggies add comforting substance to meals. Discover some of the most popular options:

Carrots

Crunchy, sweet carrots are likely the first root vegetable you tried as a child. These orange roots are nutritional rockstars, loaded with beta-carotene (converts to vitamin A), biotin, vitamin K, potassium, and antioxidants like lutein and zeaxanthin. Munch on baby carrots for snacking or roast chunks in the oven until caramelized. Grate carrots into slaws, stews, baked goods, and juices for natural sweetness.

Beets

Vibrantly colored beets, whether golden, red, or striped, deliver a mildly earthy-sweet flavor. Roasting concentrates their natural sugariness. High in folate, manganese, and nitrates, beets boost heart health and exercise performance. Top salads with sliced or spiralized raw beets. Blend them into smoothies for color and nutrients. Pickle beet slices or turn them into chips for tangy crunch.

Radishes

Peppery radishes add a spicy kick with their crunchy texture and bracing flavor. These root vegetables come in many varieties - including Easter Egg, French Breakfast, and Daikon. Enjoy sliced radishes on their own with butter and salt or incorporated into slaws, tacos, and grain bowls. Their peppery flavor mellows when roasted or sautéed. Radishes contain vitamin C, potassium, and antioxidants like anthocyanins.

Turnips

Underrated turnips deserve more attention for their delightful peppery sweetness when fresh. Opt for small, firm turnips and use them soon after purchase. Turnip roots and greens both deliver nutritional value. Enjoy the roots sliced into salads, roasted whole, or mashed like potatoes. Sauté the leafy green tops in olive oil with garlic for a quick side.

Parsnips

Resembling pale carrots, parsnips have an earthy sweetness with nutty, celery-like undertones. Low in calories yet high in fiber, folate, and vitamin C, parsnips provide an excellent potato substitute. Roast them to intensify their natural sweetness. Fry parsnip sticks or chips for crunch. Mash or puree cooked parsnips for comforting soups and side dishes.

Leafy Greens: Nutrient-Dense and Delicious

No vegetable family offers more nutrition in such low-calorie packages than leafy greens. These vegetables come in many forms - loose leaf, heads, rosettes, or shoots. Discover nutrition-packed leafy veggies:

Spinach

Popeye’s bicep-bulging power food, spinach is truly worthy of its “superfood” status. The dark leafy green overflows with carotenoids, vitamin C, vitamin K, folate, magnesium, iron, and calcium. Its mild, slightly bitter flavor works raw or cooked in endless dishes like sautés, pastas, quiches, smoothies, and salads. Opt for mature, thick, deep green leaves instead of thinner baby spinach.

Lettuce

Nothing says salad like crispy lettuce leaves. The five common lettuce varieties - butterhead, crisphead, looseleaf, romaine, and summer crisp - range from tender and buttery to crisp and crunchy with subtly bitter undertones. Lettuce delivers vitamins A, C, and K. Select heads with perky leaves or opt for pre-washed mixed greens. Use lettuce wraps in place of tortillas or rice paper for low-carb sandwich alternatives.

Kale

A longtime kitchen workhorse turned trendy superfood, kale wins fans with its ruffled leaf texture and pleasant bitterness. Curly kale and dinosaur (lacinato) kale pack more nutrients than flat-leaf varieties. Whip up massaged kale salads, chips, smoothies, or use it in soups, pastas, and stir-fries. The sturdy greens hold up to cooking without wilting. Excellent sources of vitamins A, C, and K, kale boosts antioxidant levels to fight inflammation.

Cabbage

The brawny base for coleslaw, cabbage adds satisfying crunch to meals year-round. Choose green, red, or savoy cabbage heads free of blemishes with tightly packed leaves. Thinly sliced raw cabbage livens up tacos and salads with its refreshing crispness and subtle peppery flavor. Braising gently softens and sweetens the vegetable for soups and stews. Ferment cabbage into probiotic-rich sauerkraut or kimchi.

Swiss Chard

Both Swiss chard’s leafy greens and crunchy stalks are edible and highly nutritious. The bitter leaves contrast nicely with the mildly sweet stems. Research shows chard lowers blood pressure and cholesterol levels. Add raw leaves to salads and sandwiches. Cook the stalks before the leaves to let both components shine. Popular cooked preparations include braised chard, stir-fries, and gratins.

Fruit Vegetables: Sweet, Colorful Goodness

Botanically classified as fruits but treated as vegetables in the kitchen, this food category delivers antioxidants, fiber, and an array of vitamins and minerals. Discover tasty fruit veggie options:

Tomatoes

Juicy, sweet cherry tomatoes and meaty heirloom slices prove tomatoes belong in more than just salads. Make the most of summer’s bounty by enjoying this fruit vegetable at its seasonal peak. Tomatoes are excellent sources of lycopene, potassium, folate, and vitamins C and K. Feature tomatoes in pastas, pizzas, salsas, soups, sandwiches, and roasted side dishes.

Cucumbers

Cool, crisp cucumbers provide fresh flavor and crunch to warm weather dishes. Pickling cukes make great fermented pickles while English and Persian types shine sliced raw on salads. Stress-relieving B vitamins, vitamin K, and the antioxidant lignans in cucumbers promote healthy skin and digestion. Spiralize cukes into noodle salads or add yogurt and fresh herbs for refreshing tzatziki.

Eggplant

Meaty, mild eggplant soaks up flavors like a savory sponge. Common large, teardrop-shaped varieties range from deep purple to striped lighter lavender. Smaller eggplant types offer more delicate skin and fewer seeds. Grill, roast, pan-fry, or bake eggplant slices as a replacement for starchy sides. Eggplant contains antioxidants like nasunin, fiber, B vitamins, potassium, and manganese.

Bell Peppers

Crunchy, juicy peppers add flashes of color and sweetness to meals. Choose red, yellow, orange, or green bell peppers for their mild flavor and firm, thick walls. Roasted or grilled peppers take on new dimensions of smoky sweetness. Eat raw peppers with hummus or stuff them with rice, meat, or cheese. Throw sliced peppers into omelets, salads, pastas, and stir-fries. They provide excellent amounts of vitamins C and A.

Summer Squash

From zucchini to yellow squash and pattypan, summer squash offer versatility, mild flavor, and nutrition. Harvested young when still tender, the skins and seeds are edible. Sauté sliced zucchini, steam pattypan whole, shred into “zoodles,” or bake halves filled with meat and cheese. The vitamin C, manganese, magnesium, and fiber in summer squash support heart health and digestion.

Flower Vegetables: Visual Appeal with Nutrition

Several vegetables actually grow from edible flower buds on plants. Their bright colors and unique shapes make meals more visually interesting. Get to know beneficial flower vegetables:

Broccoli

This cruciferous vegetable may be the most recognizable and popular nutrient-packed flower bud. Chopped broccoli florets roasted with olive oil and garlic makes a simple, tasty side. Steam broccoli spears just until crisp-tender to retain vitamins and minerals. The sulfur compounds in broccoli called glucosinolates lower cancer risk and boost detoxification. Don’t throw away the stems - peel and slice them for extended vegetable mileage.

Cauliflower

Like broccoli, cauliflower emerges from chunky, compact flower buds at the plant’s core. Choose dense, pristine white heads without brown spots. Roast cauliflower florets to caramelized perfection or pulse riced cauliflower into grain-free “couscous.” The cruciferous veggie is packed with vitamin C, vitamin K, folate, potassium, fiber, and cancer-fighting compounds.

Artichokes

Meaty, earthy artichokes intimidate some cooks but taste amazing when properly prepared. Opt for compact, heavy, green globes without brown spots on their leaves. Clip any thorns before trimming and steaming the whole veggie. Peel back leaves, dip in sauces, and scrape off the meaty pulp. Hearts are also delicious sautéed, roasted, or marinated in oil. Artichokes provide antioxidants like cynarin, vitamin C, vitamin K, folate, and fiber.

Stem Vegetables: Eat More of the Plant!

Instead of discarding tough stemmed vegetables, try cooking the whole thing! Stems often contain just as much nutrition and flavor as the florets, leaves, or heads they’re attached to. Here are delicious options:

Asparagus

In spring, seek out freshly harvested “spring grass” before its natural sugars diminish. Choose firm, smooth green stalks with compact tips. Give them a good rinse before gently bending until the woody ends snap off. Quickly blanch or grill raw spears to heighten their sweet, verdant flavor. The fiber, antioxidants, vitamins K, A, and C in asparagus support heart and digestive health.

Celery

That crunchy stick next to Buffalo wings pulls double duty as a flavorful vegetable in its own right. Look for rigid, unblemished stalks and crisp leaves. Munch on celery sticks with nut butter or pulse leaves into dressings. Cook celery pieces into stir-fries, casseroles, and soups to absorb other flavors. Celery provides vitamin K, potassium, and antioxidants like luteolin.

Kohlrabi

Resembling a pale green orb with leafy celery-like stalks sprouting from the top, kohlrabi is actually a swollen stem base. Peel away the tough outer layer and enjoy the tender, mildly sweet interior raw or cooked. Kohlrabi contains antioxidants like sulforaphane along with fiber, vitamin C, potassium, and magnesium. Grate into slaws, slice into salads, roast wedges, or sauté diced kohlrabi.

Seed Vegetables: Nature’s Nutrient-Dense Gems

Unassuming seeds from certain plants deliver nutritional rewards. Here are wholesome ways to enjoy popular seed veggies:

Peas

Sweet, starchy garden peas and edible pod sugar snap and snow peas showcase the virtues of eating seeds and their pods. Enjoy fresh springtimeshell peas steamed with butter or mint. Cook snow and snap peas briefly to retain their signature crunch. Whip up pea soup, add peas to pasta primavera, or stir into fried rice. Peas supply vitamin K, manganese, fiber, vitamin C, phosphorus, and folate.

Beans

Dried or fresh, beans of all types burst with nutrients like plant-based protein, fiber, iron, zinc, potassium, magnesium, and folate. Enjoy lima, black, pinto, kidney, or cannellini beans in tacos, chili, soups, and salads. Green beans maintain their texture best when quickly steamed or stir-fried. Fava beans shine in springtime succotash. Don’t forget nutrient-packed soybeans and lentils, too!

Corn

Crisp, sweet corn makes summer meals more fun. Avoid overcooking to maintain its signature crunch. Grill in husks, sauté kernels in olive oil, or blend raw into gazpacho. Choose organic whenever possible to minimize exposure to GMO corn. Corn supplies lutein and zeaxanthin for eye health along with fiber, vitamins C and B6, potassium, and phosphorus.

Bulb Vegetables: Layered with Nutrition

Don’t let onion breath deter you from reaping the benefits of allium family bulbs. Garlic, leeks, onions, shallots, and chives add immense flavor along with health perks:

Onions

Sautéed, caramelized, or raw, onions enhance dishes with sweet, spicy, and pungent notes. Red, white, yellow, and sweet onions all provide antioxidants like quercetin, sulfur compounds, vitamin C, manganese, folate, and fiber. Opt for firm, dry onion bulbs and use the green tops as you would chives. Letting chopped onions sit for 10 minutes before cooking heightens their anti-inflammatory powers.

Garlic

A little garlic goes a long way, adding aromatic flavor to savory dishes. Choose firm, plump bulbs and store them in a cool, dry place. Crushing or mincing garlic releases its beneficial compounds allicin and alliin. Research correlates garlic consumption with lower blood pressure, cholesterol, and cancer risk. Use crushed raw garlic sparingly in dressings or condiments and cooked garlic more liberally.

Fennel

From its plump bulbs to feathery fronds, all parts of fennel impart subtle anise/licorice essence. The crisp bulbs are delicious shaved into salads, roasted, or added to soups. Steam or sauté the bushy green leaves to mellow their intensity. Compounds like anethole make fennel useful for digestive issues. The vegetable also provides vitamin C, fiber, folate, potassium, and manganese.

Leeks

More delicate in flavor than onions, leeks add sweet, aromatic notes to soups, stews, and quiches. Cut and rinse leeks thoroughly to remove any grit before cooking. The prebiotics, vitamin K, manganese, vitamin B6, iron, and folate in leeks promote gut and heart health. Enjoy leeks caramelized, braised in broth, or crisped into pancake batters.

Underground Stars: Nutritious Tubers

These underground tuber vegetables offer comforting substance along with nutritional benefits:

Potatoes

America’s favorite root vegetable, potatoes, gets a bad rap for being high glycemic. Enjoy them in moderation along with other veggies for benefits like potassium, vitamin C, vitamin B6, and fiber. New potatoes have thinner skins and waxy flesh perfect for roasting or boiling. Starchy russets make the fluffiest mashed potatoes. Purple potatoes contain antioxidants called anthocyanins. Sweet potatoes deliver even more nutrition, including vitamin A.

Yams

Often confused with sweet potatoes, true yams have thicker, rough brown skin and bright purple or white starchy flesh. Cultivated mainly in Africa and Asia, these tubers taste sweeter than potatoes with a distinct earthy essence. Peel, chop, and boil, roast, or fry yams. Their fiber and complex carbohydrates provide steady energy. Yams also contain potassium, vitamin C, vitamin B6, manganese, and antioxidants.

Jerusalem Artichokes

Despite the name, these knobby tubers are actually a type of sunflower native to North America. About the size of new potatoes, Jerusalem artichokes have brown skin and pale flesh tasting similar to artichoke hearts, along with sweet, earthy undertones. High in inulin fiber, they make a prebiotic-rich alternative to starchy carbs. Enjoy them roasted, sautéed, or blended into soups. Jerusalem artichokes provide iron, potassium, and thiamine.

The Benefits of Eating More Vegetables

Packed with fiber, antioxidants, vitamins, and minerals, vegetables confer many benefits beyond basic nutrition. Here are compelling reasons to eat more plants:

Nutritional Benefits

Vegetables deliver a powerhouse of nutrients in relatively low-calorie packages. Leafy greens, cruciferous veggies, root vegetables, and other plants provide varying combinations of:

• Vitamins A, C, E, K, and B-complex vitamins like folate, niacin, and thiamine
• Minerals like iron, calcium, potassium, magnesium, phosphorus, zinc
• Fiber - both soluble and insoluble - to support digestive and heart health
• Carotenoids like beta carotene (converts to vitamin A), lutein, and zeaxanthin to fight disease
• Polyphenols and other antioxidants that combat inflammation and oxidative stress

High in Vitamins

Dark leafy greens, citrus fruits, peppers, broccoli, squash, tomatoes, and carrots are among the vegetables richest in vitamins. Just one cup of cooked spinach provides over 10 times the RDA for bone-building vitamin K. Sweet potatoes, carrots, and bell peppers supply ample vitamin A and C. Vegetables help meet daily vitamin requirements to support overall wellness.

Rich in Fiber

Both soluble and insoluble fibers in vegetables facilitate digestion, stabilize blood sugar, and lower cholesterol. Beans, peas, Brussels sprouts, potatoes with skins, and carrots are excellent high-fiber choices. Cruciferous vegetables, greens, and other plants also contribute dietary fiber. Consuming adequate fiber from vegetables reduces risks for diabetes, heart disease, and colorectal cancers.

Low in Calories

Pile your plate high with low-calorie vegetables to feel satisfied while losing or maintaining a healthy weight. On average, one cup of raw, cooked, or steamed vegetables like lettuce, spinach, tomatoes, broccoli, carrots, or squash provides between 25 and 50 calories. The high water and fiber content makes vegetables filling without overloading on calories.

Culinary Uses for Delicious Vegetables

When incorporated thoughtfully into recipes, vegetables shine. Here are tasty techniques for bringing out the best flavors:

Salads

Tender lettuces, peppery arugula, bitter radicchio, crunchy cucumbers, sweet peppers, and juicy tomatoes all combine into refreshing, healthy salads. Toss greens and raw veggies with a light dressing of oil, vinegar, herbs, and spices. Top with toasted nuts or seeds for extra crunch. Salads present vegetables in their natural crisp, hydrating form.

Soups

Blended or chunky, vegetable-based soups provide comfort along with nutrition. Onion, carrots, celery, and garlic build an aromatic base. Add potatoes, beans, tomatoes, peppers, leafy greens, cauliflower, broccoli, squash, peas - the options are endless! Simmer veggies in broth for maximum flavor. Puree for creamy textures.

Roasting

Dry heat concentrates natural sugars and caramelizes vegetables for depth of flavor. Toss chopped veggies in olive oil, seasonings, and herbs before roasting in a hot oven. Root vegetables, cauliflower, Brussels sprouts, broccoli, asparagus, peppers, onions, and carrots all shine roasted. Balsamic or lemon brighten up the rich roasted flavors.

Stir-Frying

The wok offers fast, hot flavor to crisp-tender vegetables. Cut uniform pieces for even cooking. Start with aromatics like ginger and garlic before adding broccoli, snap peas, bok choy, carrots, peppers, cabbage, green beans, and scallions. Toss continually over high heat with a flavorful sauce. Stir-frying works well for quicker cooking vegetables.

Health Benefits of Eating Vegetables

Beyond basic sustenance, eating nutrient-rich vegetables regularly promotes good health now and as we age. Here are key benefits linked to higher veggie intake:

Heart Health

Diets rich in vegetables lower risks for heart disease in multiple ways. Fiber helps reduce LDL cholesterol levels. Potassium supports healthy blood pressure. Antioxidants combat artery damage from oxidative stress. Folate decreases homocysteine linked to heart disease. Enjoying vegetables as part of an overall heart-healthy diet with lean proteins, healthy fats, and whole grains is ideal for the heart.

Digestive Health

Soluble and insoluble fibers in vegetables add bulk for regular bowel movements and alleviate constipation. Fermented vegetables like sauerkraut contain probiotics to balance gut bacteria. The high water content in veggies keeps the digestive system hydrated. Eating a variety of vegetables makes for overall GI tract functioning and digestive comfort.

Weight Management

One of the easiest ways to cut calories without deprivation is to incorporate more vegetables into meals. Their high volume-to-calorie ratio makes vegetables filling and satisfying. Non-starchy veggies like leafy greens, cucumbers, tomatoes, mushrooms, onions, and peppers make healthy bases for meals. The fiber aids a feeling of fullness as well. Packing in vegetables can help manage a healthy body weight.

Start Exploring More Vegetables

This overview of nutritional vegetable all-stars demonstrates the many virtues of plant-based eating. Now that you know the health benefits and uses for various vegetable categories, you can seek out new-to-you produce picks at the grocery store or farmers market. Try an unfamiliar vegetable once a week to expand your repertoire. With skillful preparation focused on enhancing natural flavors, you may find vegetables becoming your favorite part of the meal. Embrace vegetables in all their nutritious and delicious glory.

Frequently Asked Questions About Vegetables

Why are vegetables good for you?

Vegetables are highly nutritious, packed with vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds. Eating a variety of vegetables provides many health perks like lowering disease risks, supporting digestion, promoting weight management, and more.

What are the healthiest vegetables to eat?

Some of the overall healthiest vegetables include leafy greens like kale, spinach, and lettuce, cruciferous veggies like broccoli and Brussels sprouts, alliums like garlic and onions, beans and legumes, root vegetables like carrots and sweet potatoes, and tomatoes. Eat a diverse mix.

How many servings of vegetables should you eat per day?

According to dietary guidelines, adults should aim to consume at least 2 to 3 cups of vegetables per day for a healthy diet. Choose vegetables with lots of color variety to maximize your nutrient intake from all the subgroups.

What is the best way to cook vegetables?

Cooking methods like steaming, sautéing, roasting, and stir-frying enhance the natural flavors of vegetables. Avoid overcooking, which can diminish texture and nutrients. incorporate both raw and cooked vegetables into your diet.

How can you eat more vegetables each day?

Make vegetables the star of your meals, not just a side. Bulk up soups, salads, pastas, and grain bowls with veggies. Snack on carrots, bell peppers, and celery with hummus. Add spinach or kale to smoothies. Grill vegetable kebabs or cauliflower steaks for entrées. Get creative!

What are the benefits of eating vegetables?

Eating more vegetables provides vitamins, minerals, fiber, antioxidants to boost immunity, heart health, digestion, and more. The high volume and low calories promote weight management. Vary your vegetable choices to gain a multitude of benefits.