Weve all heard, Eat more vegetables. But how to do it? Here are the best healthy vegetables to get into your diet, and recipes for how to eat them!
Weve all heard the refrain: Eat more fruits and vegetables! But what does that really look like? And what are the healthiest vegetables to eat? Well, weve got answers. Alex and I are cookbook authors of a vegetarian cookbook and our website has over 1,000 recipes for how to make plants taste delicious. But today, we wanted to delve into this question: What are the best vegetables to include in a healthy diet?
After lots of research, weve compiled a list of the 20 best vegetables to include in your everyday. The great news? There are so many ways to make them taste delicious. With each vegetable, weve included our top recipes for making it taste good. (And you can click the Get Recipes button to get even more recipes.) Ready to get started?
Want more ideas? Try our Cruciferous Vegetables Guide
The best vegetables to eat in a healthy diet?
Why we love this vegetable:Everyone says to eat more spinach and luckily, there are lots of tasty ways to do it! It's got a mild flavor and is easy to eat in salads, melt into soups and curries, and blend in smoothies.
Spinach nutrition:It's full of calcium and iron, and very high in vitamin K and vitamin A.
Why we love this vegetable: Broccoli used to be a hated vegetable, but there are so many delicious ways to use it! It's got great texture that is perfect as a side dish or sauteed in grain bowls.
Broccoli nutrition: It's low calorie and high in vitamins C, A, and K. It may also reduce the risk of cancer.
Why we love this vegetable: This root vegetable pops a serious nutritional punch! With their sweet flavor and fluffy texture, sweet potatoes are perfect baked and topped, or in soups and stews.
Sweet potatoes nutrition: They're high in beta-carotene and very high in Vitamin A.
Why we love this vegetable: Cauliflower has become the veggie of the moment: and for good reason! It's seriously tasty and totally versatile: use it in soups, tacos, breaded, buffalo-style: you name it!
Cauliflower nutrition: It's high in vitamin C, potassium and omega 3's. It's also is high in fiber (1 cup has about 10% of your daily needs).
Why we love this vegetable: Leafy green kale is totally versatile! Though its raw flavor can be bitter, it becomes sweet when marinated with vinaigrette or massaged in a salad, and it takes on the flavor of broth when wilted into soups and stews.
Kale nutrition: Kale is packed with beta carotene, Vitamin C and Vitamin K. It also contains 10% of your daily vitamin C.
Why we love this vegetable:Ruby red beets are a beautiful and tasty vegetable to infuse health into your diet! They're sweet and earthy when roasted, or you can use them raw in salads.
What's great about beets:They're high in potassium and heart-healthy nitrates. You can eveneat the greens.
Why we love this vegetable: Lentils are a plant-based protein that makes filling, affordable meals! They're fantastic in soups, salads, curries, and tacos.
Lentils nutrition: They're full of protein, fiber and iron. 1 cup cooked lentils has about 18 grams of protein and 15 grams of fiber.
Why we love this vegetable:Who doesn't love carrots? They're crisp and crunchy raw, and tender and sweet when cooked. You can use them in everything from salads to sides to snacks dipped in ranch.
Carrots nutrition:They're very high in Vitamin A in the form of beta carotene, and may have cancer fighting properties.
Why we love this vegetable:With their signature crunch and mild flavor, green beans are perfect for side dishes and in grain bowls.
Green beans nutrition:They're high in Vitamin A, C, K and fiber.
Why we love this vegetable:Bell peppers are actually fruits! They're crunchy and mild when raw, and sweet and tender when roasted. They're perfect for stuffing!
Bell peppers nutrition:They're very high in vitamin C, and have double your daily need. They also have Vitamin B and beta carotene.
Why we love this vegetable:Eggplant takes on the flavor of whatever it's cooked with, from traditional Italian recipes to fresh dips!
Eggplant nutrition:It has cardioprotective compounds that make for a healthier heart.
Why we love this vegetable:Seen to be bitter by some, asparagus can be beautifully tender and nuanced in flavor when cooked correctly! It's great for simple side dishes.
Asparagus nutrition:It's loaded with fiber and vitamins C, A and K.
Why we love this vegetable:Onions provide essential savory flavor in countlessrecipes. Soups, stews, pasta, sauces: we couldn't live without it!
Onions nutrition:They've got vitamins and compounds that may protect against cancer.
Why we love this vegetable:Well, it's really a fungus! But mushrooms have incredible savory flavor and texture that's perfect for adding to vegetarian andplant based recipes.
Mushrooms nutrition:They help with heart health and disease prevention.
Tomatoes nutrition: They've got lycopene, which may play a role in cancer prevention. They also may protect vision.
Why we love this vegetable:Peas are sweet and add a tender pop to pasta, risotto, and more! Plus, they're full of plant based protein.
Peas nutrition:They're high in fiber, protein, and vitamins, and may have cancer fighting benefits.
Why we love this vegetable: This underdog veggie has had a major comeback! Brussels sprouts are sweet and crispy roasted, and tender and leafy raw. They're perfect as a side or raw in salads.
Brussels sprouts nutrition: They're high in fiber, vitamins and antioxidants.
Why we love this vegetable: Winter squashes are so versatile, from the cozy sweet butternut to the long, luxurious spaghetti squash noodles. There's so much to do with them: soups, stuffed, risotto, pasta, and more!
Squash nutrition: They're full of beta carotene, protein, Vitamin C & B6, potassium, and fiber.
Why we love this vegetable:Crunchy and lightly sweet, cabbage is a tasty addition to salads (coleslaw!) and stir fries. Look for different types outside of red and green: Napa cabbage has a fluffy texture and mild flavor.
Cabbage nutrition:It's high in fiber and Vitamin C. It may have some heart health benefits.
Why we love this vegetable:Yes, we know it's a fruit! But it's often treated as a vegetable. Avocado is everyone's favorite, and we love it for its rich, savory flavor. It's perfect on toast, in salads, or even grilled!
Avocado nutrition:Avocado is full of healthy fats and helps stabilize blood sugar.
Looking for more resources on how to eat more veggies? Here are a few more of our favorite resources for eating lots of veggies:
- Plant Based Diet for Beginners A resource for eating lots of plant based (vegan) meals.
- Whole Food Plant Based Diet: Guide & Recipes A comprehensive guide for eating whole food plant based (WFPB) meals on the regular
- 28 Day Plant Based Diet Meal Plan Veggie-heavy recipes organized as a meal plan
- Guide to Plant Based Protein All you need to know about plant based protein and why its important!
- Healthiest Vegetables Provides more information on nutrients behind these tasty plants!