The Impossible Guide to Vegetables

Everything you could ever want to know about vegetables. Here you go.

Vegetable Index

1. What Are Vegetables?
2. Health Benefits of Vegetables
3. Cooking with Vegetables
4. Additional Vegetable Tips
5. High-Starch Vegetables
6. List of Vegetables
7. Can You Eat Too Many Vegetables?
8. The Bottom Line
9. Sources

What Are Vegetables?

A vegetable is the edible part of a plant. This can come from a wide variety of sources on the plant. Usually it comes from the leaf, stem, or root of the plant.

Fun fact: Mushrooms are sometimes mistaken for plants or vegetables but are actually fungi.

Health Benefits of Vegetables

Vegetables have a wide variety of benefits. They:

• Reduce the risk of cancer and other chronic diseases
• Reduce risk of heart disease, heart attack, and stroke
• Reduce the risk of obesity and type 2 diabetes
• Lower blood pressure and reduce the risk of developing kidney stones
• Decrease overall bone loss

In addition to all of that, vegetables are low in fat and high in satiety. They also provide essentials vitamins and minerals (vitamins A and C and dietary fiber). These can help keep your eyes and skin healthy and they help protect against infections. They can also serve to heal cuts and wounds and to keep your teeth and gums healthy.

It’s safe to say that’s there’s a ton of evidence that you should be eating your vegetables!

Cooking with Vegetables

Vegetables are interesting to cook because, for a lot of people, they’re a little bit tough to adjust to. However, once you do, they can be a great part of every meal.

Experiment with a wide variety of different spices and seasonings when you use vegetables. While they can sometimes be a little dull on their own, a sprinkle of just the right seasoning can make the world of difference. Yum.

Sautéing
If you’re completely lost when it comes to preparing vegetables, simply sauté them. Throw them into a skillet with a bunch of coconut oil, put it onto low heat, and mix in some of your favorites. Experiment with spices and flavorings and pretty soon you’ll have a veggie plate you’ll love.

Additional Vegetable Tips

These additional vegetable tricks should help you if you’re just starting out.

Keep ’em Clean
Wash your vegetables before you prepare them to clean off any pesticides that might still be on them.

Sauces & Seasonings
Tired of your vegetables being “blah” flavored? Spice things up with seasonings or salad dressings. Be careful not to go overboard with the salad dressings though. Many contain High Fructose Corn Syrup (HFCS), which is bad news, health-wise. If you can, swap out the dressings and sauces for natural spices and seasonings.

Nuke ’em
Don’t have time to cook vegetables? That’s no excuse. Get some frozen vegetables, throw them in the microwave, and nuke ’em! You’ll be able to make them in five minutes flat.

Taste The Rainbow
Nope, step away from the Skittles. Aim to eat the brightly colored vegetables. The bright colors are often a sign of nutrients, so stock up on dark green spinach and kale and mix it up with some bell peppers.

Mix It up
If you’re getting bored of eating the same vegetables over and over, mix things up and throw them in with your eggs for breakfast or introduce them to another meal. You’ll slowly start eating more and more vegetables without even noticing!

Organic or Not?
Many produce buyers worry about whether or not to eat organic. For most people, simply eating more vegetables is a big enough change, so going organic shouldn’t be your focus. Just eat more vegetables!

That said, there are some health benefits to eating organic vegetables, so if you’ve already upped your veggie intake, go ahead and give organic a shot to see what you think!

Give It Time
You may not love vegetables at first but, as you begin to eat them more often, you’ll gradually begin to enjoy eating those green monsters.

High-Starch Vegetables

So all vegetables are good? Well, mostly. Some vegetables have a very high starch content. That’s not necessarily bad. These veggies are very filling and come with a load of health benefits, but their high starch content means they contain a lot of carbohydrates and calories when compared to other vegetables.

This means your body metabolizes them into sugar much quicker than other vegetables. Diabetics and those who are looking to lose weight should be cautious with these (don’t go stuffing your face with sweet potatoes), as they can have an inordinate effect on your blood sugar and insulin levels as well.

Some of the higher starch vegetables you’ll want to limit your intake of are listed below:

• Cassava
• Corn
• Peas (cowpeas, field peas, black-eyed peas – not the band)
• Green bananas
• Green peas
• Green lima beans
• Plantains
• Potatoes
• Squashes and gourds
• Sweet potatoes
• Water chestnuts

Keep in mind that potatoes are one of the worst foods you can eat if you’re looking to burn fat.

List of Vegetables

Leafy Vegetables

• Amaranth (Amaranthus cruentus)
• Arugula (Eruca sativa)
• Beet greens (Beta vulgaris subsp. vulgaris)
• Bok choy (白菜 Brassica rapa Chinensis group)
• Borage greens (Borago officinalis)
• Broccoli rabe (Brassica rapa subsp. rapa)
• Brussels sprout (Brassica oleracea Gemmifera group)
• Cabbage (Brassica oleracea Capitata group)
• Catsear (Hypochaeris radicata)
• Celery (Apium graveolens)
• Celtuce (Lactuca sativa var. asparagina)
• Ceylon spinach (Basella alba)
• Chaya (Cnidoscolus aconitifolius subsp. aconitifolius)
• Chickweed (Stellaria)
• Chicory (Cichorium intybus)
• Chinese mallow (Malva verticillata)
• Chrysanthemum leaves (Chrysanthemum coronarium)
• Collard greens (Brassica oleracea)
• Corn salad (Valerianella locusta)
• Cress (Lepidium sativum)
• Dandelion (Taraxacum officinale)
• Endive (Cichorium endivia)
• Fat hen (Chenopodium album)
• Fiddlehead (Pteridium aquilinum, Athyrium esculentum)
• Fluted pumpkin (Telfairia occidentalis)
• Garden rocket (Eruca sativa)
• Golden samphire (Inula crithmoides)
• Good King Henry (Chenopodium bonus-henricus)
• Greater plantain (Plantago major)
• Kai-lan (Gai Lan 芥蘭 Brassica rapa Alboglabra group)
• Kale (Brassica oleracea Acephala group)
• Komatsuna (Brassica rapa Pervidis or Komatsuna group)
• Kuka (Adansonia spp.)
• Lagos bologi (Talinum fruticosum)
• Lamb’s lettuce (Valerianella locusta)
• Land cress (Barbarea verna)
• Lettuce (Lactuca sativa)
• Lizard’s tail (Houttuynia cordata)
• Melokhia (Corchorus olitorius, Corchorus capsularis)
• Miner’s lettuce
• Mizuna greens (Brassica rapa Nipposinica group)
• Mustard (Sinapis alba)
• Napa cabbage (Siu Choi 召菜 Brassica rapa Pekinensis group)
• New Zealand spinach (Tetragonia tetragonioides)
• Orache (Atriplex hortensis)
• Pak choy (Bok Choy 白菜 Brassica rapa Chinensis group)
• Paracress (Acmella oleracea)
• Pea sprouts/leaves (Pisum sativum)
• Poke (Phytolacca americana)
• Radicchio (Cichorium intybus)
• Samphire (Crithmum maritimum)
• San choy (潺菜 – broad, green leaves)
• Sculpit/stridolo (Silene inflata) an Italian vegetable that’s considered to taste like a cross of arugula and cos lettuce
• Sea beet (Beta vulgaris subsp. maritima)
• Sea kale (Crambe maritima)
• Sierra Leone bologi (Crassocephalum spp.)
• Soko (Celosia argentea)
• Sorrel (Rumex acetosa)
• Spinach (Spinacia oleracea)
• Summer purslane (Portulaca oleracea)
• Swiss chard (Beta vulgaris subsp. cicla var. flavescens)
• Tatsoi (Brassica rapa Rosularis group)
• Turnip greens (Brassica rapa Rapifera group)
• Watercress (Nasturtium officinale)
• Water spinach (Ipomoea aquatica)
• Wheatgrass (Triticum aestivum)
• Winter purslane (Claytonia perfoliata)
• Yarrow (Achillea millefolium)
• Yao Choy (Yu Choy, Rape, 油菜 Brassica napus)

Fruits

• Avocado (Persea americana)
• Bell pepper (Capsicum annuum)
• Bitter melon/bitter gourd (Momordica charantia)
• Chayote (Sechium edule)
• Cucumber (Cucumis sativus)
• Ivy gourd (Coccinia grandis)
• Eggplant/Aubergine/Brinjal (Solanum melongena)
• Luffa (Luffa cylindrica)
• Pumpkin (Cucurbita spp.)
• Squash (Cucurbita spp.)
• Sweet corn aka corn, aka maize (Zea mays)
• Sweet pepper (Capsicum annuum Grossum group)
• Tinda (Praecitrullus fistulosus)
• Tomatillo (Physalis philadelphica)
• Tomato (Solanum lycopersicum var)
• West Indian gherkin (Cucumis anguria)
• Winter melon (Benincasa hispida)
• Zucchini/Courgette (Cucurbita pepo)

Flowers/Buds

• Artichoke (Cynara cardunculus, C. scolymus)
• Broccoli (Brassica oleracea)
• Caper (Capparis spinosa)
• Cauliflower (Brassica oleracea)
• Courgette flowers (Cucurbita spp.)
• Squash blossoms (Cucurbita spp.)

Bulb/Stem Vegetables

• Asparagus (Asparagus officinalis)
• Cardoon (Cynara cardunculus)
• Celeriac (Apium graveolens var. rapaceum)
• Celery (Apium graveolens)
• Elephant garlic (Allium ampeloprasum var. ampeloprasum)
• Florence fennel (Foeniculum vulgare var. dulce)
• Garlic (Allium sativum)
• Kohlrabi (Brassica oleracea Gongylodes group)
• Kurrat (Allium ampeloprasum var. kurrat)
• Leek (Allium porrum)
• Lotus root (Nelumbo nucifera)
• Nopal (Opuntia ficus-indica)
• Onion (Allium cepa)
• Pearl onion (A. ampeloprasum var. sectivum or A. ampeloprasum ‘Pearl-Onion Group)
• Potato onion (‘Aggregatum group’ of Allium cepa)
• Prussian asparagus (Ornithogalum pyrenaicum)
• Spring onion/scallion (Allium wakegi)
• Shallot (Allium cepa Aggregatum group)
• Tree onion (Allium × proliferum) Also known as Egyptian Walking Onion due to its ability spread straight to another part of the garden
• Abusgata (Allium fistulosum)
• Wild leek (Allium tricoccum)

Roots & Tubers

• Ahipa (Pachyrhizus ahipa)
• Arracacha (Arracacia xanthorrhiza)
• Bamboo shoot (Bambusa vulgaris and Phyllostachys edulis)
• Beetroot (Beta vulgaris subsp. vulgaris)
• Burdock (Arctium lappa)
• Broadleaf arrowhead (Sagittaria latifolia)
• Camas (Camassia)
• Canna (Canna spp.)
• Carrot (Daucus carota)
• Cassava (Manihot esculenta)
• Chinese artichoke (Stachys affinis)
• Daikon (Raphanus sativus Longipinnatus group)
• Earthnut pea (Lathyrus tuberosus)
• Elephant foot yam (Amorphophallus_paeoniifolius)
• Ensete (Ensete ventricosum)
• Ginger (Zingiber officinale)
• Hamburg parsley (Petroselinum crispum var. tuberosum)
• Horseradish (Armoracia rusticana)
• Jerusalem artichoke (Helianthus tuberosus)
• Jícama (Pachyrhizus erosus)
• Mashua (Tropaeolum tuberosum)
• Parsnip (Pastinaca sativa)
• Pignut (Conopodium majus)
• Potato (Solanum tuberosum)
• Prairie turnip (Psoralea esculenta)
• Radish (Raphanus sativus)
• Rutabaga (Brassica napus Napobrassica group)
• Salsify (Tragopogon porrifolius)
• Scorzonera (Scorzonera hispanica)
• Skirret (Sium sisarum)
• Swede (Brassica napus Napobrassica group)
• Sweet potato or kumara (Ipomoea batatas)
• Taro (Colocasia esculenta)
• Ti (Cordyline fruticosa)
• Tigernut (Cyperus esculentus)
• Turnip (Brassica rapa Rapifera group)
• Ulluco (Ullucus tuberosus)
• Water caltrop (Trapa natans) or (Trapa bicornis).
• Water chestnut (Eleocharis dulcis)
• Yacón (Smallanthus sonchifolius)
• Yam (Dioscorea spp.)[2]

Sea Vegetables

• Aonori (Monostroma spp., Enteromorpha spp.)
• Arame (Eisenia bicyclis)
• Carola (Callophyllis variegata)
• Dabberlocks or badderlocks (Alaria esculenta)
• Dulse or dillisk (Palmaria palmata)
• Hijiki (Hizikia fusiformis)
• Kombu (Laminaria japonica)
• Laver (or gim) (Porphyra spp.)
• Mozuku (Cladosiphon okamuranus)
• Nori (Porphyra spp.)
• Ogonori (Gracilaria spp.)
• Sea grape (Caulerpa spp.)
• Sea kale (Crambe maritima)
• Sea lettuce (Ulva lactuca)
• Wakame (Undaria pinnatifida)

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Legumes

• American groundnut (Apios americana)
• Azuki bean (Vigna angularis)
• Black-eyed pea (Vigna unguiculata subsp. unguiculata)
• Chickpea (Cicer arietinum)
• Common bean (Phaseolus vulgaris)
• Drumstick (Moringa oleifera)
• Dolichos bean (Lablab purpureus)
• Fava bean (Vicia faba)
• Garbanzo (Cicer arietinum)
• Green bean (Phaseolus vulgaris)
• Guar (Cyamopsis tetragonoloba)
• Horse gram (Macrotyloma uniflorum)
• Indian pea (Lathyrus sativus)
• Jungle peanuts
• Lentil (Lens culinaris)
• Lima bean (Phaseolus lunatus)
• Moth bean (Vigna acontifolia)
• Mung bean (Vigna radiata)
• Okra (Abelmoschus esculentus)
• Pea (Pisum sativum)
• Peanut (Arachis hypogaea)
• Pigeon pea (Cajanus cajan)
• Ricebean (Vigna umbellata)
• Runner bean (Phaseolus coccineus)
• Snap pea (Pisum sativum var. macrocarpon)
• Snow pea (Pisum sativum var. saccharatum)
• Soybean (Glycine max)
• Tarwi (tarhui, chocho; Lupinus mutabilis)
• Tepary bean (Phaseolus acutifolius)
• Urad bean (Vigna mungo)
• Velvet bean (Mucuna pruriens)
• Winged bean (Psophocarpus tetragonolobus)
• Yardlong bean (Vigna unguiculata subsp. sesquipedalis)

Can You Eat Too Many Vegetables?

No. In fact, we dare you to try.

That said, if you fill up your plate with food, you would do well to fill about half of it with vegetables (and maybe more if you feel a little crazy). Just be careful about the starchy ones.

The Bottom Line

Listen to your mother. Eat your vegetables, especially the brightly colored ones.

Sources

We used the following sources for this article.

• List of Culinary Vegetables – Wikipedia
• How to Eat More Vegetables – Mark’s Daily Apple
• What Foods Are in the Vegetable Food Group? – Choose My Plate
• Fruits and Vegetables – Centers for Disease Control and Prevention
• Vegetables – Better Homes and Gardens
• List of Starchy Vegetables – About.com