Eating healthy is important for everyone, young and old. Vegetables are a big part of eating right, but not all vegetables are the same. Some are called ‘non starchy vegetables’. These are special because they have less sugar and more water. They’re really good for you and can be part of many tasty dishes. Let’s get to know some of these vegetables and see how they can make our meals even better.
List of Non-Starchy Vegetables
Here is the list of the 50 non-starchy vegetables:
- Chinese spinach
- Artichoke
- Asparagus
- Baby corn
- Bamboo shoot
- Bean
- Bean sprout
- Beet
- Cucumber
- Daikon
- Eggplant
- Jicama
- Kohlrabi
- Leek
- Mushroom
- Okra
- Onion
- Pepper
- Radish
- Rutabaga
- Tomato
- Turnips
- Water chestnut
- Yard-long bean
- Zucchini
- Kale
- Swiss chard
- Spinach
- Collard greens
- Bok choy
- Arugula
- Endive
- Fennel
- Green beans
- Mustard greens
- Snow peas
- Sugar snap peas
- Bell peppers
- Summer squash
- Radicchio
- Escarole
- Watercress
- Parsley
- Brussels sprout
- Broccoli
- Cabbage
- Carrot
- Cauliflower
- Celery
- Chayote
1. Chinese Spinach
Chinese spinach, also known as “Amaranth,” is a leafy green that’s very nutritious. It’s rich in vitamins and minerals, and it’s known for its slightly sweet and earthy flavor. People often use it in salads or cook it like spinach. An example dish is sautéed Chinese spinach with garlic.
2. Artichoke
An artichoke is a type of thistle that is eaten as a vegetable. Its edible parts are the flower buds before they bloom. Artichokes are high in fiber and nutrients, making them very healthy. A popular way to enjoy artichokes is by steaming them and dipping the leaves in melted butter or sauce.
3. Asparagus
Asparagus is a spring vegetable that’s long and green with a tip that looks like a spearhead. It’s known for its unique, slightly bitter taste. Asparagus is rich in vitamins A, C, and K. Roasting asparagus with a little olive oil and salt is a simple and delicious way to prepare it.
4. Baby Corn
Baby corn is a cereal grain taken from corn (maize) plants at an early stage. Because it’s harvested young, it’s tender and edible whole. Baby corn is often used in Asian cuisine, like in stir-fries, and is a good source of fiber. An example dish is baby corn manchurian.
5. Bamboo Shoot
Bamboo shoots are the young, edible parts of the bamboo plant. They have a crunchy texture and a subtle flavor, making them a popular ingredient in many Asian dishes. Bamboo shoots are low in calories and contain vitamins and minerals. They’re commonly added to salads, stir-fries, and soups.
6. Bean
Beans are seeds from the Fabaceae family, used as an important food source. They come in many varieties and are rich in protein and fiber, making them a staple in vegetarian diets. An example of a bean dish is black bean soup.
7. Bean Sprout
Bean sprouts come from germinated beans, commonly mung beans. They are crunchy and have a mild taste, making them a great addition to salads, sandwiches, and Asian dishes. Bean sprouts are a good source of protein and vitamin C. A popular dish with bean sprouts is Pad Thai.
8. Beet
Beets are root vegetables known for their deep red color and sweet flavor. They’re rich in fiber, vitamins, and minerals. Beets can be eaten raw in salads, roasted, or made into soup, like borscht. An example dish is roasted beets with goat cheese.
9. Cucumber
Cucumbers are long, green vegetables with a refreshing taste. They’re mostly made of water, which makes them very hydrating. Cucumbers are often eaten raw in salads or pickled. A simple dish with cucumber is cucumber salad with dill and yogurt.
10. Daikon
Daikon is a type of radish with a mild flavor and a crunchy texture. It’s often used in Asian cuisine, grated raw in salads, or added to soups and stews. Daikon is low in calories and high in vitamin C. An example dish is daikon radish salad.
11. Eggplant
Eggplant, also known as aubergine, is a purple vegetable that’s versatile in cooking. It has a unique, slightly bitter taste and a sponge-like texture. Eggplant is often used in dishes like ratatouille or eggplant parmesan.
12. Jicama
Jicama is a root vegetable with a sweet, nutty flavor and a crunchy texture. It’s often eaten raw in salads or as a crunchy snack. Jicama is low in calories and a good source of fiber and vitamin C. An example snack is jicama sticks with chili powder and lime.
13. Kohlrabi
Kohlrabi is a bulbous vegetable that tastes a bit like a cross between a cabbage and a turnip. It can be eaten raw or cooked and is rich in vitamins and minerals. A simple way to enjoy kohlrabi is to roast it with a little olive oil and salt.
14. Leek
Leeks are vegetables that belong to the onion family but have a milder, sweeter taste. They are often used in soups and stews to add flavor. Leeks are a good source of vitamins A and K. An example dish is potato leek soup.
15. Mushroom
Mushrooms are a type of fungus that comes in many varieties, each with its own unique flavor and texture. They’re used in a wide range of dishes and are known for their umami flavor. Mushrooms are low in calories and a good source of protein and fiber. A popular dish is mushroom risotto.
16. Okra
Okra is a green vegetable known for its edible seed pods. It has a unique texture and a slightly grassy flavor. Okra is often used in dishes like gumbo or stewed with tomatoes. It’s rich in vitamins and a good source of fiber.
17. Onion
Onions are a staple in many dishes around the world, known for their strong, pungent flavor. They can be eaten raw, sautéed, caramelized, or added to soups and stews. Onions are a good source of vitamin C and antioxidants. A common dish with onions is French onion soup.
18. Pepper
Peppers come in many varieties, from sweet bell peppers to hot chili peppers. They add flavor and color to dishes and are rich in vitamins A and C. A simple dish with bell peppers is stuffed peppers.
19. Radish
Radishes are small, crunchy vegetables with a peppery flavor. They’re often eaten raw in salads or used as a garnish. Radishes are low in calories and a good source of vitamin C. An example dish is radish salad with lemon vinaigrette.
20. Rutabaga
Rutabaga is a root vegetable that tastes a bit like a cross between a turnip and a cabbage. It can be roasted, mashed, or added to stews. Rutabaga is rich in fiber and vitamin C. A simple way to enjoy rutabaga is roasted rutabaga with rosemary.
21. Tomato
Tomatoes are juicy, red fruits often used as vegetables in cooking. They’re versatile, used in salads, sauces, and soups. Tomatoes are a great source of vitamins C and K. A classic dish with tomatoes is tomato basil soup.
22. Turnips
Turnips are root vegetables with a slightly bitter flavor. They can be eaten raw, roasted, or boiled. Turnips are a good source of vitamin C and fiber. An example dish is mashed turnips with garlic and herbs.
23. Water Chestnut
Water chestnuts are crunchy, aquatic vegetables that are common in Asian cuisine. They have a sweet, nutty flavor and are often added to stir-fries and salads. Water chestnuts are a good source of potassium and fiber. An example dish is water chestnut cake.
24. Yard-long Bean
Yard-long beans are long, slender beans that taste similar to green beans. They’re often used in Asian and Caribbean cuisines, stir-fried or steamed. Yard-long beans are a good source of protein and vitamins. A popular dish is stir-fried yard-long beans with garlic.
25. Zucchini
Zucchini is a summer squash that’s green in color and has a mild flavor. It can be grilled, roasted, sautéed, or turned into zucchini noodles. Zucchini is low in calories and a good source of vitamin C. A simple dish is grilled zucchini with lemon and herbs.
26. Kale
Kale is a type of leafy green that’s rich in nutrients, including vitamins A, K, and C. It has a slightly bitter, earthy flavor and can be eaten raw in salads or cooked in dishes like soups and stews. An example dish is kale salad with cranberries and almonds.
27. Swiss Chard
Swiss chard is a leafy green vegetable that’s high in vitamins A, C, and K. It has a slightly bitter taste and colorful stems. Swiss chard can be sautéed, added to soups, or used in pasta dishes. An example dish is sautéed Swiss chard with garlic and lemon.
28. Spinach
Spinach is a versatile leafy green that’s packed with nutrients, especially iron and vitamins A and C. It can be eaten raw in salads, cooked, or added to smoothies. A well-known dish is spinach and ricotta stuffed pasta.
29. Collard Greens
Collard greens are large, dark green leaves with a slightly bitter taste. They’re often cooked slowly with meats or used in soups and stews. Collard greens are rich in vitamins A, C, and K. A traditional dish is slow-cooked collard greens with ham hocks.
30. Bok Choy
Bok choy, also known as Chinese cabbage, is a crisp, leafy vegetable that’s often used in Asian cuisine. It has a mild, slightly sweet flavor and is rich in vitamins A and C. Bok choy can be stir-fried, steamed, or added to soups. An example dish is stir-fried b
31. Arugula
Arugula is a peppery, leafy green often used in salads. It’s also known as rocket and is rich in calcium and vitamin K. Arugula can be used as a fresh topping on pizzas or mixed into pasta dishes. An example salad is arugula with shaved parmesan and lemon vinaigrette.
32. Endive
Endive is a leafy vegetable with a bitter flavor, often used in salads or as an appetizer base. It’s a good source of fiber and vitamins A and K. An example dish is endive leaves with blue cheese and walnuts.
33. Fennel
Fennel is a bulbous vegetable with a licorice-like flavor, used in salads, soups, and dishes for its crunchy texture. It’s rich in vitamin C and fiber. An example dish is shaved fennel salad with orange and olives.
34. Green Beans
Green beans are long, slender vegetables with a crisp texture and a slightly sweet flavor. They’re a popular side dish, steamed or sautéed with garlic. Green beans are a good source of vitamins C and K. A classic dish is green bean casserole.
35. Mustard Greens
Mustard greens have a peppery taste and are often used in Southern and Asian cuisines. They can be sautéed, added to soups, or eaten raw in salads. Mustard greens are high in vitamins A, C, and K. An example dish is sautéed mustard greens with bacon.
36. Snow Peas
Snow peas are flat, edible pods with small peas inside. They have a sweet, crunchy texture and are often used in stir-fries and salads. Snow peas are a good source of vitamin C and fiber. A popular dish is stir-fried snow peas with mushrooms and garlic.
37. Sugar Snap Peas
Sugar snap peas are similar to snow peas but with rounder pods and a sweeter flavor. They can be eaten raw as a snack or cooked in dishes. Sugar snap peas are rich in vitamins and minerals. An example dish is sugar snap peas sautéed with garlic.
38. Bell Peppers
Bell peppers come in various colors, including red, yellow, and green. They have a sweet, mild flavor and are used in a wide range of dishes. Bell peppers are high in vitamins A and C. A common dish is stuffed bell peppers with rice and ground meat.
39. Summer Squash
Summer squash includes zucchini, yellow squash, and pattypan squash. They have a mild flavor and can be grilled, sautéed, or used in baking. Summer squash is a good source of vitamins A and C. An example dish is sautéed summer squash with herbs.
40. Radicchio
Radicchio is a type of chicory with a bitter and spicy taste, often used in salads. Its leaves are dark red with white veins. Radicchio is rich in antioxidants and vitamins. An example dish is radicchio salad with balsamic vinegar and parmesan.
