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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