Chart 671 - Seasonal Vegetables

Seasonal Vegetables Chart

Spectrum Chart - 671 : Seasonal Vegetables

1. Bitter Gourd (Karela) - Bitter Gourd, also known as bitter melon or karela (in India), is a unique vegetable that can be used as food or medicine. It is a vine of the Cucurbitaceae family and is considered the most bitter among all vegetables.

2. Guar (Cluster Bean) – Guar or cluster bean is an annual legume and the source of guar gum. It is also known as Gavar, Guwar or Guvar bean.

3. Ridge Gourd (Turiya) – Ridge gourd is a genus of tropical and subtropical vines in the cucumber family. Ridge gourd are best eaten when small and still green.

4. Spiny Gourd (Kantola) - Spiny gourd also known as prickly carolaho, teasle gourd, kantola, is a species of flowering plant in the gourd family. It is used as a vegetable in all regions of India and some parts in South Asia.

5. Snake Gourd (Padwal) – Snake gourd is a tropical or subtropical vine raised for its strikingly long fruit, in Asia eaten immature as a vegetable. In Africa, the reddish pulp of its mature fruit is used as an economical substitute of tomato.

6. Pointed Gourd (Parwal) - Pointed gourd is a vine plant in the Cucurbitaceae family, similar to cucumber and squash. It is widely cultivated in the eastern and some northern part of India. It is used as ingredients of soup, stew, curry, sweet or eaten fried.

7. Spinach - Spinach is a green leafy vegetable. Spinach has many health promotional and disease prevention properties. Spinach leaves are an excellent source of vitamin K. Its also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc.

8. Chives - Chives are small perennial herbs growing in clumps. Chives are type of onion that belong to the amaryllis family. Chives are rich source of vitamin K, C and folic acid and minerals such as manganese, magnesium and iron.

9. Broccoli - Broccoli is a cabbage family vegetable grown for its nutritious flower heads. Broccoli is often boiled or steamed but may be eaten raw. Broccoli has low content of carbohydrates, protein, fat and dietary fiber.

10. Coriander - Coriander, commonly known as Dhania in the Indian Subcontinent is an herb that is extensively used around the world as a condiment, garnish or decoration on culinary dishes. Leaves of coriander have fresh, grassy, lemony taste, while seed have sweet, nutty, warm and orange-like flavour. Coriander is rich source of dietary fibres, vitamins K, A and C and minerals such as magnesium, iron and potassium.

11. Fava Beans - Fava beans are large, flat, light green pods usually eaten shelled for their delicious beans. Fava beans are very high in protein and energy as in other beans and lentils. The beans, however, compose plentiful of health benefiting antioxidants, vitamins, minerals and plant-sterols.

12. Snow Peas - Snow pea is a legume, more specifically a variety of pea eaten whole in its pod while still unripe. Snow peas, along with sugar snap peas and unlike field and garden peas, are notable for having edible pods that lack inedible fibre.

13. Brussels Sprout - Brussels sprout is a member of the Gemmifera Group of cabbages. Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6. Brussels sprouts buds are typically cooked by boiling, steaming, stir frying, grilling or roasting.

14. Sweet Potato - Sweet Potato is a tuber or an exotic root vegetable. The nutritional value of sweet potato is very high as there are so many vitamins and nutrients also contains several B vitamins including vitamin B1, vitamin B3, vitamin B5 and vitamin B6.

15. Spring Onion - Spring Onions are used as a vegetable, they are eaten either raw or cooked. They have a milder taste than most onions. They are used in soup, noodles, sandwiches etc.

16. Kale - Kale is a very versatile and nutritious green leafy vegetable. It is a widely popular leafy-vegetable since ancient Greek and Roman times cultivated for its low fat, no cholesterol but health benefiting, anti-oxidant rich leaves. Fresh, young, tender crispy borecole can be used raw in salads.

17. Collard Greens - Collard greens are highly nutritious staple green “cabbage-like leaves” vegetable. Collard leaves are very low in calories and contains no cholesterol. Collard greens are excellent sources of vitamin A, vitamin C, vitamin K and manganese and moderate sources of calcium and vitamin B6.

18. Cauliflower - Cauliflowers are large vegetables that belongs to the cabbage family. It is low in calories and carbs. It provides important nutrients such as iron and potassium.

19. Garlic - Garlic belongs to the allium family. Garlic helps to reduce or lower cholesterol, which in turn, helps the body to fight against cold, illness and major health conditions such as heart disease.

20. Ginger - Ginger is commonly used as a cooking spice throughout the world. It has been used to help digestion, reduce nausea and help fight the flu and common cold.

21. Endive - Endive is leafy vegetable and cool-season crop that belongs to the aster family. Endive is used for the preparation of salads, soups, stir-fries, curry or it can be cooked and consumed like spinach. Endive can prevent cataract, anemia and development of certain types of cancer. It also aids digestion and improves function of liver and gallbladder.

22. Daikon Radish - Daikon radish is usually characterised by fast-growing leaves and a long, white, napiform root. In North India, daikon radish is a popular ingredient used to make sabzi, stuffed paranthas, pakodas, salads, pickles and as garnish.

23. Butter Lettuce - Lettuce is leafy vegetable that belongs to the sunflower family. Lettuce provides dietary fibres, vitamins A, B9 and C and minerals such as calcium, iron and copper. Darker varieties provide more nutrients than light green varieties. Lettuce can be consumed in the form of salads or as an ingredient of sandwiches. It can be also used for the wrapping of food.

24. Beet - Fresh beetroot is a rich red coloured, round shaped, root vegetable with long stems and green leaves. Beet is known for cleansing the blood which in turn helps major organs to function well, it also helps in detoxifying the body and assisting the digestive system.

25. Tinda – Tinda also called Indian round gourd, is a squash-like cucurbit grown for its immature fruit, a vegetable especially popular in South Asia. The seeds may also be roasted and eaten. Tinda is very popular in Indian and Pakistani cooking with curry and many gourmet dishes.

26. Pumpkin - Pumpkins are usually orange but can sometimes be yellow, white, green or red & usually shaped like a sphere (ball). They vary in weight but an average sized pumpkin might weigh around 6 kilograms.

27. Long Beans – Long beans are a legume cultivated to be eaten as green pods. The crisp, tender pods are eaten both fresh and cooked. They are at their best when young and slender. They are sometimes cut into short sections for cooking uses.

28. Green Peas - Green Peas are a small round leguminous vegetables that grow in a row, inside a pod. The nutritional value of green peas is very high as they are bursting with vitamins, mineral and nutrients.

29. Brinjal - Brinjal is a purple vegetable full of nutrition that belongs to the nightshade family. Brinjal are rich in fibre, potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of heart disease.

30. Buttercup Squash - Buttercup squash is one of the most common varieties of this winter squash, with a turban shape, a flattish top and dark green skin, weighing three to five pounds and normally heavy with dense, yellow-orange flesh. Buttercup squash can be roasted, baked and mashed into soups, among a variety of filler uses, much like pumpkin. It is extremely popular, especially as a soup, in Brazil and Africa.

31. Bottle Gourd – Bottle gourd is light green in colour and long, flesh inside is spongy & white in colour. It contains over 90% water therefore it is easy to digest. Bottle gourd is extremely popular for weight loss, reducing high blood pressure and keeping your heart healthy.

32. Leeks – Leeks are pleasant, delicate sweet flavoured cylindrical leafy stalks obtained from the onion-family plant. Leeks contain many noteworthy flavonoid anti-oxidants, minerals and vitamins that have proven health benefits. Leeks have a mild onion-like taste. The edible portions of the leek are the white base of the leaves, the light green parts and to a lesser extent the dark green parts of the leaves.

33. Hyacinth Bean - Hyacinth bean is native to Africa and it is cultivated throughout the tropics for food. Hyacinth bean is an old domesticated pulse and multi-purpose crop. Due to seed availability of one forage cultivar, it is often grown as forage for livestock.

34. Turnip - Turnip is a root vegetable belonging to the cabbage family. Turnips are smaller in size, they are round in shape and white in colour, tinged with green, pink or white.

35. Moringa (Drumsticks) - Moringa known popularly as drumstick is a tropical plant grown for its nutritious leafy-greens, flower buds and mineral-rich green fruit pods. Drumsticks are commonly consumed in South Asia. They are prepared by parboiling and cooked in a curry until soft. They are a good source of dietary fibre, potassium, magnesium and manganese.

36. Cabbage - Cabbage is typically a rich green leafy vegetable that is large in size and very beneficial to the health as it contains many essential vitamins and nutrients. It is a very healthy vegetable particularly when eaten raw.

37. Celeriac - Celeriac is a root vegetable with a bulbous hypocotyl. It is an immature vegetable, valued for its intensity of flavour and tenderness. Celeriac may be roasted, stewed, blanched or mashed. Sliced celeriac occurs as an ingredient in soups, casseroles and other savoury dishes. The leaves and stems of the vegetable are quite flavoursome and aesthetically delicate and vibrant.

38. Tomato - Tomatoes are generally red in colour & round in shape. Tomatoes are rich in lycopene, an antioxidant that is good for the heart and effective against certain cancers. China is the largest producer of Tomato followed by USA & India.

39. Carrot - Carrots are usually orange in colour, vary in size and have fresh, green leafy tops. Carrots are low in calories, and a very good, healthy vegetable particularly when eaten raw.

40. Cucumber - Cucumber consists of approximately 90% water. It is known for its anti-ageing properties and is a popular ingredient in beauty products, as it is both anti-inflammatory and hydrating.

41. Bok Choy - Bok choy is a leafy vegetable that belongs to the mustard family. It originates from East Asia. Bok choy develops roundish, spoon-shaped, glossy, dark green leaves. Unlike the true cabbage, bok choy does not have leafy head. It is rich source of dietary fibres, vitamins A, K, C and vitamins of the B group and minerals such as calcium, phosphorus and potassium.

42. Savoy Cabbage - Savoy cabbage is a winter vegetable and one of several cabbage varieties. Savoy cabbage can be used in a variety of recipes. It pairs well with red wine, apples, spices, horseradish and meat. It can be used for roulades, in stews and soups, as well as roasted plain and drizzled with olive oil.

43. Celery - Celery is eaten around the world as a vegetable. The leaves are strongly flavoured and are used less often, either as a flavouring in soups and stews or as a dried herb. Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk.

44. Onion - Onions are low in calories, it is a good, healthy vegetable particularly when eaten raw. There are approximately 325 different varieties of onions, most popular types are Red Onion, Yellow Onion and Spanish Onion.

45. Potato - Potato is a root vegetable, usually has a light-brown or yellowish skin. Edible part of the potato is underground stem, better known as tuber. Potato contains a lot of starch and other carbohydrates. Potatoes need to be cooked before consumption.

46. Bell Pepper - Bell pepper come in various colours, such as green (unripe), red, yellow and orange. Fresh, raw bell pepper are mainly composed of water (92%). The rest is made up of carbohydrates and small amounts of protein and fat.

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