New unique and healthy vegetables!A must to try them:)
- Dietitian.Lauren Hmede
- Oct 3, 2019
- 5 min read
Introduction:
According to research,adding vegetables to your diet is linked to low risk of heart disease and improved quality life.
We usually consume common vegetables like spinach, lettuce, carrots and peppers on a daily basis, but this does not mean that we can not try some new uniqure and healthy vegetables that are less familiar.
Here are 18 unique vegetables that can make a healthy and exciting addition to your diet.
1. Daikon:
It is a winter radish used in Asian dishes
It has a crunchy texture and mild peppery flavor
It ressembles a large, white carrot with a leafy top
It is a low calorie vegetable as only 25 per a cooked cup (147 grams)
It is packed with vitamin C, copper, potassium and folate
It is rich in glucosinolates, which act as antioxidants and may have anticancer properties
2. Taro root
It is a popular carb source in Africa and Asia.
When cooked, it has a subtly sweet taste and soft texture like sweet potatoes and strachy veggies
It’s also an excellent source of fiber, vitamin E, B vitamins, potassium, phosphorus, magnesium, and manganese
It has an impressive fiber content
3. Delicata squash
It is a type of summer squash though harvested during winter with an oblong shape and creamy color marked by vertical stripes.
Unlike other squash types,it have thin, tender skin and can be eaten without peeling the outer rind.
It has a sweet- pumpkin-like flavor that pairs well with many foods.
It’s also low in calories and carbs
It is a lower-carb alternative to starchy vegetables like potatoes and sweet potatoes
4. Sunchokes
It is a type of sunflower grown for its edible tubers, which are commonly known as sunchokes.
This starchy vegetable looks like ginger root
When cooked, it’s tender and tastes slightly nutty.
It is high in iron
It is rich in inulin, a type of fiber that may promote digestive health and blood sugar control
5. Chayote squash:
It belongs to the same family as pumpkins and zucchini.
This bright green, wrinkled squash has tender, edible skin and white, mild flesh that’s typically cooked but can also be eaten raw.
Although low in calories as 25 calories per one cup (132 grams)
It delivers over 30% of the daily value (DV) for folate, a B vitamin involved in DNA synthesis and cellular function.
6. Dandelion greens
All parts of these greens are edible, including the leaves, which are known as dandelion greens.
They are loaded with an array of vitamins, minerals, and potent plant compounds, including vitamin K, iron, and polyphenol antioxidants
Many test-tube and animal studies suggest that dandelion greens may lower blood sugar and cholesterol and help prevent cellular damage
They can be enjoyed both raw or cooked and make a great substitute for other greens like spinach or lettuce.
6. Fiddleheads
They are the flavorful leaves of young ferns that have not yet unfolded.
Popular among foragers, they’re harvested from immature ferns and have a tightly wound, curled shape.
Fiddleheads are rich in nutrients and plant compounds, such as provitamin A, vitamin C, and manganese
Their carotenoid plant pigments include lutein and beta carotene, which have antioxidant and anti-inflammatory effects and may protect against various conditions like certain cancers and eye disease
Fiddleheads are easily incorporated into stir-fries, soups, and pastas.
8. Jicama
It is the edible root of the Pachyrhizus erosus vine.
Turnip-like in shape, it has white, mildly sweet flesh.
This tuberous vegetable is loaded with vitamin C, a water-soluble vitamin that’s important for immune health and acts as an antioxidant
It is also packed with fiber, including inulin, a prebiotic that’s good for your gut health
9. Cassava
It is a root vegetable that looks like a sweet potato but has a milder, nuttier taste.
It must be cooked to reduce its levels of cyanogenic glycosides, which may impair thyroid function
It is a good source of vitamin C, several B vitamins, magnesium, potassium, manganese, and copper.
It’s also drought-resistant, making it a staple food for people in developing countries
10. Celeriac
It is a peculiar root vegetable that’s closely related to celery and parsley
It has a celery-like taste that makes an excellent low-carb substitute for potatoes in soups and stews
It can also be enjoyed raw.
It is a great source of phosphorus, potassium, and vitamins C and K
11. Rutabaga
They also called swedes, snaggers, or neeps, are a cruciferous vegetable in the same family as kale, cauliflower, and cabbage
They’re believed to be a cross between a turnip and a cabbage and closely resemble turnips in appearance
However, they have rougher skin and a milder flavor
They can be enjoyed both cooked or raw
They are low in calories
They are rich in nutrients like fiber, vitamin C, phosphorus, potassium, manganese, and magnesium
12. Romanesco
It is an eye-catching vegetable with an intricate, spiral-like shape and bright green color.
It is rich in polyphenol antioxidants and other plant compounds that have potential anticancer and immune-boosting effects
13. Bitter melon
Bitter melon (Momordica charantia) is a gourd grown worldwide and prized for its powerful medicinal properties.
They have a bitter taste
They’re often used in dishes like soups, curries, and stir-fries.
The vegetable has long been used in traditional medicine to treat a variety of conditions, such as diabetes, pneumonia, kidney disease, and psoriasis
14. Purslane
It is an edible weed that grows naturally in fields and lawns.
Technically a succulent, it has glossy leaves and a lemony flavor.
Purslane is very low in calories, delivering just 9 per 1-cup (43-gram) serving.
It boasts an impressive amount of potassium, magnesium, and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid
It’s also rich in potent antioxidants, including vitamin C, beta carotene, glutathione, and alpha tocopherol, which help prevent cellular damage and protect against chronic diseases
15. Mashua
It is a flowering native to South America that produces an edible tuber with a pungent, peppery flavor.
The tubers come in various colors including yellow, red, and purple
It can be consumed both cooked and raw
It has been shown to provide antibacterial, anti-inflammatory, and antioxidanrs effects in animal and test-tube studies
However, according to research in rodents, mashua may harm testicular function. As such, it should be eaten in moderation
16. Tomatillos
Popular in Mexican cuisine, tomatillos are members of the nightshade family, which includes tomatoes and eggplants.
Tomatillos resemble tomatoes and are covered in a papery husk that’s removed before eating.
When ripe, they take on a green, purple, or red hue, depending on the variety. Tomatillos can be picked at different points of ripening, offering a tart taste when young and sweeter flavor when mature.
Plus, they’re nutrient-dense and low in calories, with a 1-cup (132-gram) serving providing only 42 calories
They deliver up to 17% of vitamin C need.
17. Ramps
Ramps are a type of wild onion that’s native to North America and closely related to garlic and shallots.
Their strong, garlicky aroma and rich flavor make them popular among chefs and foragers alike
They are a concentrated source of vitamin C
What’s more, research suggests that allium vegetables like ramps may help reduce your risk of chronic conditions like cancer and heart disease
18. Salsify
Salsify is a root vegetable that resembles a long carrot.
It comes in white and black varieties, each with a distinct flavor and appearance.
Black salsify has dark skin and is often called “vegetable oyster” due to its mild oyster-like flavor.
On the other hand, the white variety has tan skin and is said to taste like artichokes heart
Both types make excellent substitutes for other root vegetables like potatoes and carrots
They are high in many nutrients, including vitamin C, several B vitamins, and potassium
Plus, salsify may promote feelings of fullness and reduce cholesterol levels due to its high fiber content
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