Vegetables (chart)
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Vegetables |
Nutritional information Per 1 cup serving |
Buying and storing |
Tips |
History and fun facts |
My Favorite Recipes |
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Artichokes |
Calories: 25 High in potassium, phosphorus, vitamin A, B and C and folate; A medium artichoke has more fiber than a cup of prunes |
Peak season in the South is February through August; Choose stalks rich in color with no browning; Store up to 5 days refrigerated; Grown mainly in California; available canned, frozen and fresh |
Cut with a stainless steel knife to prevent browning; They can be baked, steamed or cooked by microwave and are fully cooked when the bottom leaf can easily be pulled away from the base; Artichokes have a nutty flavor. When cooking, discard the inedible prickly choke |
Means shoot in ancient Greek; Valued by Romans for medicinal powers; 2 types: white- allowed no sun to prevent photosynthesis and the green artichoke. The only true artichoke is the globe; Related to the thistle family and is a bud |
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Asparagus |
Calories: 28 Contains vitamin A, some iron, vitamins B and C |
Peak season is from February through June; choose firm bright green stalks; store refrigerated up to 4 days upright in an inch of water; |
Do not overcook; cut ends off when tough |
In the lily family; the size of the spear indicates the age, the thicker the older; the spear can grow 10 inches in 24 hours under the best conditions |
Marinate 20 or so spears 1 hour in 2 Tablespoons each olive oil and soy sauce, grill on medium heat until lightly brown |
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Bean sprouts |
Calories: 20 No fat or cholesterol; High in fiber |
Choose sprouts with bright color, avoid musty smelling, slimy sprouts; Refrigerate in a plastic bag for up to 3 days; tender sprouts should only be kept for 2 days |
Best eaten raw but can be stir-fried or sautéed- cook for only 30 sec, just long enough to heat or they will wilt |
The crisp, tender sprouts of various beans Used in Chinese cooking |
Add to any salad |
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Beets |
Calories: 37 High in calcium, phosphorus and protein |
Peak season June through Oct. Choose firm small to medium size vegetables with bright green tops Store refrigerated in a plastic bag for up to 3 weeks |
Remove the tops to keep them fresh because the tops will extract the moisture and dry out the root (same as with the carrot) The smaller beets are more tender Peel after cooking |
Root vegetable with leafy green tops that are also edible and highly nutritious Most common beat is garnet red but they range from white, yellow to red
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Broccoli |
Calories: 22 High in vitamin A and C, riboflavin, calcium and iron |
85% produced in CA but grows well anywhere there are warm days and cool nights; peak season is Fall through Spring; choose firm heavy good green color without yellow tops Store about 3 days refrigerated |
Eat raw or steamed; great in casseroles; available fresh and frozen; to preserve and brighten the color for a vegetable platter, place broccoli in boiling water for 3-4 minutes, chill in ice water |
Member of the cabbage family; cultivated over 2000 years ago; the name comes from the Italian word for cabbage sprout |
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Brussels Sprouts |
Calories: 38 High in vitamin A,B, C, protein, CA, iron and potassium |
In season late summer through early spring; smaller sprouts have best flavor; choose those that are green and firm; store unwashed in an airtight plastic bag in refrigerator for up to 3 days |
These little guys can taste bitter and because of that I never liked them until I sliced and sautéed them in olive oil. Now they are one of my favorite vegetables. Amazing how things can change when you get creative. |
Grows on stalks, and are a member of the cabbage family from guess where? Brussels Belgium They look like mini cabbage heads |
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Cabbage (head)
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Calories: 21 High in calcium, phosphorus, potassium, and Vitamin A,B, and C
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Buy heads that are bright green and heavy for its size Store refrigerated for 3-7 days but note that as it ages, the cabbage will lose nutritional value and fade in color
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Two varieties- green and purple (red) Good fresh or cooked
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Cultivated over 4,000 years ago- one of the oldest vegetables cultivated Cabbage is a derivation of the French word caboche, meaning head
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Cabbage: Bok Choy
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Calories: 20 High in Vitamin A and C and a very good source of calcium, as much as in a glass of milk |
Purchase in season late spring, early summer; select white and firm stalks with good green leaves; store refrigerated in a damp paper towel inside a plastic bag |
The green leaves can be too hot to enjoy raw but softens when cooked |
Very similar to Swiss chard but resembles a wide stalked celery with full leaves; related to Chinese cabbage |
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Cabbage: (Chinese or Napa) |
Calories: 13 High in Vitamin A, folic acid and potassium |
See above |
The leaves are cream colored with celadon green tips and thick veins The taste is very mild |
There are many varieties of cabbage all in the Brassica pekinensis variety |
Add to any salad |
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Carrots |
Calories: 52 Very high in vitamin A and Beta-carotene and lutein help keep the optic system in tip-top condition Also contains Vitamins B,C,D,E and K |
Peak season is spring and summer Buy firm with deep orange color Store refrigerated for 7 days |
Remove the green tops before storing to avoid extracting the moisture and drying out the root (same as with the beet) Carrots are great raw or cooked A great way to get the kids to eat carrots- cut them into matchsticks and serve like French fries. I also love them roasted, to bring out the true sweet flavors. They have a good amount of natural sugars They can be baked, roasted, boiled, sautéed, mashed and served as desserts |
Saved the first settlers in Jamestown VA from starving during the harsh winter of 1609 Many nutritionist will tell you that this vegetable provides more health benefits than any other vegetable. If you are ever stranded on a desert island be sure you have carrots! Carrots are a edible root in the parsley family While most are orange some are purple |
Carrot PachadiAlso great raw (crudités) for a snack, in salads or on platters |
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Cauliflower |
Calories: 25 High in vitamin A and C Also a source of iron, phosphorus and calcium |
Shop for cauliflower that has a good green “jacket”, firm and all white with a firm stem Will keep for a week refrigerated but should be consumed within 3 days for the best nutritional value and flavor, can be frozen and canned |
Kids love cauliflower with melted cheese- try different types of cheese and let them pick their favorite. Put melted cheese into decorating bags and they can pipe it right on with easy cleanup |
In the cabbage family; the word means cabbage flower “Cauliflower is nothing more than cabbage with a college education” Mark Twain |
Just like carrots, serve raw (crudités) for a great snack in salads or on platters
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Celery |
Calories: 30 High in Vitamin C, also a source of calcium, phosphorus, and potassium |
Available year round from CA and FL but locally best in spring and summer Purchase firm, rich, green color with no dark spots Store in paper bag refrigerated for about one week, I like to chop and freeze for stir frying, or adding to soups and sauces |
If it becomes limp, cut the bottom off and place in water to revitalize Try stuffing it with pimento cheese or with cream cheese that has crushed pineapple mixed into it |
Was a medicinal herb before the 16th century Has been called nature’s toothbrush because it high in fiber, but I prefer a toothbrush and dental floss. |
One of three ingredients in mirepoix, a mixture of diced celery, carrots and onions sautéed in butter with herbs used to season sauces, soups and stews |
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Chicory (endive, escarole and radicchio) |
High in vitamin A, also contains vitamin C, phosphorus, potassium, iron, and calcium |
Buy local produce in season in the spring or fall Use as soon as possible but will keep several days in a paper bag refrigerated. |
A great way to have a different salad every day is to mix up the greens Radicchio has a little stronger flavor but with its red color it really adds color to your presentation Endive leaves can serve as a little dish for a creative presentation Use escarole in salads or to add color and texture to vegetable/antipasta platters Chicory has curly bitter tasting leaves |
These greens are all part of the botanical family cichorium Escarole is milder in flavor Endive is grown in complete darkness to prevent it from turning green, using a labor intensive growing technique known as blanching and radicchio looks like a red head of cabbage. |
Mesclun with shallot and bacon vinaigrette
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Corn |
100 calories/ear Contains vitamin A and B, riboflavin, calcium and phosphorus |
Trust me on this one, the fresher the better- eat as soon as you pick it. Buy local and enjoy. Peak season is late May through September Otherwise good canned or frozen Make sure the husks are green and look at the kernels- they should be plump and juicy Corn is also ground into meal |
Remove silks as soon as possible- they will dry the corn out, store in plastic bag if storing at all, otherwise eat it right away |
True American food crop; Maize was the Native American name There are hundreds of varieties |
I like to pick it, shuck it, & wrap it in plastic wrap, heat for 3-4 minutes in the microwave, cool and eat it and that my friends is as fresh as it gets |
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Cucumber |
Calories: 16 Contains Vitamins A and C, potassium and calcium |
In season in the summer Select firm, rich green cukes that are heavy for their size. Avoid those with wrinkles or dark spots Will keep refrigerated for up to 5-7 days |
A great idea to get kids to eat more vegetables, try this garnishing idea: Use an apple corer to remove the center of the cucumber, insert a carrot and slice. These also look great on a vegetables tray I like the seedless variety for obvious reasons. |
In the summer squash family and related to the melon; they are so easy to grow, so try starting your own crop in the summer. Plant them in a mound and keep the dirt pulled up around the vines. Believed to have originated in India
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Granny Mae’s Dill PicklesCheck out the sweet pickles too |
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Daikon |
Calories: 58 excellent source of vitamin C, phosphorus and potassium Daikon is rich in enzymes that aid you in digesting fatty oils and starchy foods |
In season Select those that are firm and smooth Keep refrigerated up to a week |
Use raw in salads or shredded for garnish, can also be stir fried |
Similar to a radish but not quite as strong, about 2 x the size of a carrot From the Japanese words dai- large and kon- root This vegetable is actually a large Asian radish with sweet fresh flavor |
Just like carrots, serve raw (crudités) for a great snack in salads or on platters
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Eggplant |
Calories: 20 Great for vegetarians, this vegetable has a fair amount of protein, high in potassium, calcium and phosphorus |
Growing season is the same as tomatoes, in the summer Keep refrigerated for 3-4 days |
Eggplant has a fair amount of water; remove the excess liquid by sprinkling with a little salt and allow to set for about 30 minutes. Pat dry with a paper towel before sautéing. |
A member of the nightshade family, related to tomato and potato, and like the tomato is a fruit The Eggplant is actually a berry |
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Fennel Bulb |
Calories: 30 contains fiber, Vitamin A & C, calcium, |
A very easy plant to grow during the summer months Store refrigerated for 3-4 days |
The plant produces an edible bulb with stalks and fronds. Great in fresh salads, soups and pasta |
Known for its licorice-like taste. The plant that produces the bulb is not the same that produces the seeds. |
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Green Beans |
Calories: 44 High in Vitamins A, B and C, iron, folate, and many minerals. Also high in fiber
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Store unwashed fresh beans in a plastic bag for about seven days Can be frozen or canned. Recent research has determined that frozen vegetables retain more nutrients than canned |
Young pods are tender and can be eaten slightly sautéed in olive oil. Remove the strings before cooking by breaking off each end and pulling strings.
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Most likely originated in Peru but not about 60% of all green beans are produced in the U.S. Usually green vegetables are not as high in beta carotene as the orange vegetables but green beans are |
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Greens There are many types of greens, collards, kale, mustard, turnip |
They are all low in calories, about 30 calories/cup and all are high in Vitamin A and C, Swiss chard has a high amount of iron |
All greens should be firm and colorful. As with most vegetables, you should buy local in season greens in the spring and fall. They are a cool weather crop |
Most greens are good just sautéed with a little olive oil, salt and pepper. The Southern way is to cook them down in a large pot of water with seasoning meat. |
Turnip greens are actually an extension of the turnip root that I love to eat raw |
Greens are great stir fried in olive oil until tender, top with bacon bits and serve with malt vinegar |
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Jicama |
Calories: 45 High in potassium Contains fair amounts of vitamin C |
Peak season is fall through winter It can be boiled, baked, fried, or eaten raw |
I love this vegetable in salads, it is crisp and sweet adding great texture and flavor |
It grows wild in the tropics and like potatoes is the root of a vine in the morning glory family |
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Leeks |
Calories: 28 Contains vitamin C and some vitamin B |
Same as for an onion |
Leeks hold dirt in between their layers; to remove the dirt split them from top to bottom and wash between the layers The smaller the leek, the more tender it will be |
In the onion family Looks like a giant scallion During the 6th century AD, the Welsh made leeks their native symbol because they believed the leeks helped them to win wars |
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Lettuce |
Calories: 10 Rich in calcium, iron and vitamins A and C The darker green leaves are richer in nutrients, including vitamin K |
In season during the cool climates of spring and fall, as the days get hotter, the lettuce gets bitter and tough Refrigerate in a plastic bag for up to 5 days |
Wash and pat dry with paper towel or spin in a salad spinner to avoid a watery salad |
There are hundreds of varieties with 4 classifications: butterhead, crisp-head, leaf and romaine |
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Mushrooms Button and Portebella |
Calories: 15 Good source of iron, phosphorus, potassium, and calcium and small amounts of vitamin B and C |
Purchase plump mushrooms without wrinkles. When they get old, they will become soft and slimy and the flavor becomes bitter Should be firm with closed caps especially for salads Avoid those with soft, brown or black spots
Drying mushrooms is a great way to preserve but the flavors will be stronger than fresh Store fresh mushrooms in the brown paper bag in the refrigerator for about 3 days
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Mushrooms are like sponges, so don’t sit them in water, use a damp paper towel to wipe them off. Because they are like sponges, they will soak up the flavors of the sauces and juices they are cooked in. There are many varieties of mushrooms and each one has a distinctive flavor |
There are thousands of varieties but the most common is called the white mushroom or button. Mushrooms are not really a vegetable, they are in the fungus family |
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Wild Mushrooms
The nutritional, buying and storing information is the same as for the common button variety
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Only pick /farm wild mushrooms if you know what you are doing, some wild mushrooms are extremely poisonous even fatal |
There are so many varieties with many flavors ranging from nutty to earthy
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Chantrelle |
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Has a rich, smokey flavor |
Deep golden color, sweet like apricots |
Can use in wild mushroom ragout |
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Cremini |
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Has an earthy, meaty texture and mild flavor |
Resembles the white button mushroom but is brown with more flavor |
One of the mushrooms in Mushroom Bread Pudding |
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Enoki |
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Has a delicate flavor with a slightly crunchy texture |
Look like bean sprouts, they grow in small clusters |
Really nice on fresh salads |
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Oyster |
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Has a mild flavor with a velvety textures, the larger caps have more flavor |
Grows in clusters in wood products like sawdust, ranges in color from white to gray The flavor resembles seafood so that must be where it gets it name |
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shiitake |
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Dried are available year round Fresh are in season spring and fall |
Nutty flavor with a creamy texture when properly cooked. Cook on low heat only because high heat will decrease their flavor and make them tough; save stems for making vegetable broth |
Native to Japan, grows on dead oak wood |
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Truffles |
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In season in late fall and early winter; choose firm, fragrant mushrooms that are blemish free; eat truffles as soon as possible because they are very perishable or refrigerate 3 to 5 days wrapped separately in paper towel |
They are very expensive because they are so difficult to locate and harvest The black truffles are stronger tasting than the white truffles The oils are very perishable, refrigerate after opening, buy small quanitites |
The oils are most popular and more readily available and it only takes a small amount as the flavor is very powerful |
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Okra |
Calories: 31 Note: that while okra is low in calories but when fried that all changes- but so worth it High in vitamin A and C, some potassium, iron, calcium |
Purchase in season, mid to late summer The smaller pods are the best and always select those that are bright green without dark areas Store refrigerated and use within 3-5 days |
To prepare, wash and trim off both ends I have found that freezing okra works best when I pre-fry it, place on a baking sheet to freeze, remove and seal in a freezer container When ready to eat, remove from freezer, place on baking sheet and heat in 350 degree F oven until crisp
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Related to the cotton plant, originated in Africa Can be fried, boiled, pickled, stewed with tomatoes, (my dad’s favorite), canned or frozen |
Fried Green Tomatoes (and Okra)
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Onions |
Calories: 27 Contains vitamin C and some vitamin B Are in the Allium family with leeks and garlic and research has shown they are health-promoting vegetables
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Purchase in season in spring and early summer Select firm, dry onions without sprouts Store in cool dark place Also canned, pickled, frozen, dried, and powder |
Cooking increases the sweetness of the onion Don’t let them make you cry- use onion goggles or freeze for 15 minutes before chopping The smaller, flatter onions are usually milder |
Egyptians used medicinally and brought here from Spain Related to the lily, grows as an underground bulb with green shoots. Two classifications: green-immature onions with green tops (scallions) and dry (mature) There are many varieties Most popular are the vadalia (sweet), yellow, white, and red (they are really purple) |
Caramelized onions (topping for hamburger, steak, pizza any sandwich)
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Parsnips |
Calories: 100 High in vitamin A and C but not as nutritious as a carrot |
In season spring through late fall Purchase small vegetables Keep up to several weeks refrigerated in a paper bag |
Best harvested after cold weather to allow the starch to convert to sugar Best cooked to decrease bitterness |
Root vegetable, related to the carrot and looks like a carrot except for the off white color |
Parsnips are also good when added with the potatoes and carrots to a pot roast |
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Green Peas |
Calories: 118 Very good source of vitamin C and K, manganese, fiber, folate, and vitamin B1 (thiamin) good source of vitamin A, phosphorous, protein, and riboflavin |
In season in the spring and fall Keep for several days refrigerated, but recommend freezing for long storage because they lose their flavor as soon as they’re picked |
Snow peas are one of my favorites, you can eat the young tender pod Can be blanched, steamed, sautéed or stir fried or add to soups and salads I often add frozen peas to soups and rice dishes |
There are many varieties all members of the legume family. The common pea (English Pea) are eaten fresh, field peas are dried and snow and sugar peas are eaten pod and all. |
Dennis’s favorite way to eat peas is straight up with a little butter melted on top or added to soups and stews |
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Black eyed Peas |
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Originated in Asia Gets its name from the small circular eye at the inner curve of the pea |
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Chickpeas |
Calories: I found so many different analyses that I turned to a my favorite canned brand: 200 per serving with 40 grams of protein |
Available canned and dried Used in salads, soups and stews |
Chickpeas can be roasted with seasoning for a crispy snack I love them right out of the can or tossed into green salads or pasta salads. |
This pea is slightly larger than the average pea, also in the legume family they have a nutlike flavor. They are also called garbanzo beans. The main ingredient in Hummus Also a favorite in Italian minestrone |
Add Chickpeas to your favorite pasta salad recipe or toss into a green salad for protein
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Sweet Bell Pepper including Banana Peppers |
Calories: Green has vitamin C Red contains vitamin A and C |
In season late summer until the first frost Purchase firm, without bruises and wrinkles Store refrigerated |
Can be eaten raw, in salads, grilled, roasted, stir fry, and baked The red pepper is fabulous roasted with skins removed |
Red peppers are ripened green peppers except for the Pimento pepper which is red and heart shaped
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Hot Peppers: Anaheim, Poblano or Ancho- are slightly hot
Jalapeno are hot
Serrano are very hot
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Rich in vitamins A and C, good source of folic acid, potassium and vitamin E |
Season is same as sweet peppers Purchase firm, without bruises and wrinkles Store refrigerated Peppers are used to make dried powder, paste, flakes and Tabasco sauce |
As a rule, the smaller the pepper the hotter it will be Remove the seeds and membranes to decrease the heat When de-seeding never touch your eyes and I usually use gloves |
There are over 200 varieties. The pequin Chili pepper is the smallest and hottest. I don’t cook with it myself but many people love the smoky heat. They are red-orange in color and make beautiful dried wreaths
Chipotle chili is a dried smoked jalapeno that is found canned in adobo sauce. Great in stews and sauces Adobo sauce- Mexican origin; made from ground chilies, herbs and vinegar |
Jalapenos stuffed with goat cheese and bacon
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Potatoes |
Calories: 130 High in potassium, complex CHO (carbohydrates) and Vitamin C High in starch |
Available year round but harvested in the fall They should be firm and free from sprouts Avoid those with green skins- they are bitter and can be toxic if eaten in quantity. However, the green skin can be cut away Store in a cool dark place. Do not refrigerate, this will cause the potato convert from starch to sugar and turn dark when cooked. |
This vegetable can be eaten mashed, baked, roasted, fried, dried (instant), frozen (tots and hash browns), and canned Four categories: russet, long white, round white and round red Certain varieties are better for different methods of cooking- the russet, which is also the Idaho is best baked Red skinned potatoes are good in soups & roasting Yukon gold are low in starch so are good for mashing |
Originated in South America but was introduced to U.S. by the Irish World’s largest selling fresh vegetable, hundreds of varieties New potatoes are simply young potatoes |
Potato casserole with smoked gouda and thyme
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Pumpkin |
Calories: 30 Good source of vitamin A |
In season in the fall around Halloween- used for the famous jack-o-lantern Available canned, pureed, frozen and fresh |
The orange flesh and sweet flavor is used in a variety of recipes- in soups, roasted, pies and breads |
Grown by Native American Indian becoming the main ingredient in the national Thanksgiving Pumpkin Pie. A member of the gourd family. The seeds (pepitas) make a great roasted snack or oil |
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Rutabaga |
Calories: High in fiber Small amounts of Vitamins A and C |
In season late summer though spring Stored refrigerated up to two weeks |
Can be eaten raw or cooked |
In the cabbage family Resembles a turnip |
Simmer in water until tender, season with curry powder, salt and pepper |
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Spinach |
Calories: 7 Contains vitamin A, B, and C, and potassium, iron Some calcium, phosphorus |
Buy fresh in the spring or late fall Select bright green leaves without yellowing Refrigerate up to 3 days in a plastic bag |
Baby spinach is most tender Wash it well to remove the grit |
Originated in Persia, brought to the U.S. by the Spaniards. **Spinach contains oxalic acid that inhibits the body’s absorption of calcium and iron- SO TAKE YOUR DAILY VITAMINS |
Sauté spinach in olive oil, add orange zest, salt and pepper |
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Summer squash Yellow or zucchini |
Calories: A good source of vitamins A, B, and C, protein, high in potassium, fair amount of calcium and phosphorus |
Peak season in the summer, harvest young, old squash turn bitter Select firm vegetable free from dark spots Store refrigerated up to one week
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The flower of the squash is edible and delicious lightly floured and sautéed Smaller squash are sweeter Can eat raw in salads or fried, grilled, sautéed or added to cakes and breads. Also good in soups, stews, and casseroles. |
Native to America and was called askootasquash |
Pasta Salad with Mixed Summer Vegetables Herbed Zucchini Bundles with Red pepper rings
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Winter Squash (Butternut and acorn) |
Calories: 120 Rich in fiber, vitamin A and B, folate, and omega 3 fatty acids |
Peak season is in the fall Purchase squash that are free of soft spots. Keep in a cool dark room Can be roasted, baked, sautéed, mashed, fried or used in soups, casseroles and roasted with other vegetables |
Prepare by removing the skin and seeds and since the skin is thick and tough, it is best to cook it before removing it by roasted in 350 degree oven for 15-20 minutes until softened or cook in the microwave.
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Sweet nutty flavor and the flesh resembles pumpkins- dark orange Acorn squash are lighter color and not as high in Vitamin A. |
Roasted Winter Vegetables with Apples and Thyme |
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Sweet Potatoes |
Calories: 114 Very High in Vitamin A and high in vitamin C, fiber, potassium and iron |
Store in a dry, dark place about 55 degrees F. Do not refrigerate |
Sweet potatoes can be roasted, baked, mashed, sautéed, fried, and made into casseroles and pies |
An edible root that belongs to the morning glory family Two most common varieties are the pale sweet and the dark orange skin. The darker variety is often called a yam. Yams however are not related to sweet potatoes |
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Tofu |
4 ounce- 80 calories Very high in protein The softer the tofu the lower the fat Also a good source of B vitamins, iron and calcium |
Can be found in the produce, dairy or deli section of most grocery stores Keep refrigerated. After opening it will last about one week |
Tofu alone has very little flavor but takes on the flavor and smell of the particular dish it is added to, making it very versatile. Can be used in fruit smoothies, grilled, added to soups, or used in stir fry recipes |
Popular substitute for meat in vegetarian dishes Not really a vegetable, but a byproduct of ground soybeans; the milk byproduct is coagulated and pressed into soft white blocks Originated in China |
Slice tofu about ½ inch thick and brush with soy glaze; grill until golden on both sides |
Cruciferous vegetable: A group of vegetables that research has proven may provide protection against certain cancers, containing antioxidants; includes cabbage, cauliflower, chard, kale, mustard, broccoli, brussels sprouts, cabbage, cauliflower, chard, kale, mustard greens, rutabagas and turnips