Vegetables, legumes, spices, and plants.

Vegetables, legumes, spices, and plants form the foundation of human diets, offering both sustenance and variety. Each carries its own story of flavour, nutrition, and tradition. They are essential, endlessly versatile, and are at the heart of how we eat.

Vegetables can be classified into different types based on their botanical characteristics and the part of the plant that is consumed.

Root vegetables.

Root vegetables grow underground and store energy in their roots. Examples: carrots, potatoes, beets, parsnips, turnips, sweet potatoes, radishes. They are rich in carbohydrates, fibre, vitamins (e.g., vitamin C, beta-carotene), and minerals like potassium.

Best cooking methods: boiling, roasting, steaming, mashing, or frying.

Carrot varieties, based on their colour, include orange (rich in beta-carotene), purple (contain antioxidant anthocyanins), white (sweet and crisp), red (rich in lycopene), and yellow (sweeter and milder, high in lutein). Carrots were mostly purple and yellow until the orange variety became popular through selective breeding in Europe in the 17th century. Carrots are best boiled to make more antioxidant carotenoids available.

Leafy vegetables.

Leafy vegetables are the edible leaves of plants. Examples: spinach, kale, lettuce, Swiss chard, collard greens, cabbage. They are rich in vitamins A, C, K, folate, iron, calcium, and antioxidants.

Best cooking methods: steaming, boiling, sautéing, or eating raw in salads.

Swiss chard is more flavourful than spinach but milder than kale or mustard greens. It is high in magnesium. It’s more heat-resistant than other leafy greens making it good for cooking.

Cruciferous vegetables.

Cruciferous vegetables (brassica family) include broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy. They are high in fibre, vitamin C, vitamin K, and sulphur-containing compounds (glucosinolates) that may have cancer-fighting properties.

Best cooking methods are steaming, roasting, and stir-frying. They are also eaten raw.

Cauliflower, traditionally white, also comes in purple, orange, and green varieties, each with different antioxidants (coloured varieties are rich in anthocyanins) and nutrients (vitamin C). Cauliflower is rich in fibre and low in calories making it popular in low calorie diets.

Fruit vegetables.

Fruit vegetables are fruits but consumed as vegetables, often due to their savoury flavour. Examples: tomatoes, courgettes (zucchini), cucumbers, peppers, aubergines (eggplants), pumpkins, and okra. They are high in water, vitamins A and C, and antioxidants.

Tomatoes.

Aubergine’s (eggplant) spongy texture absorbs flavours beautifully, making them good for roasting, grilling, or stewing in dishes like ratatouille and moussaka. They are rich in fibre, potassium, vitamin B6, and antioxidants (nasunin), and low in calories.

Best cooking methods: roasting, grilling, stir-frying, or eating raw.

Stem vegetables.

Stem vegetables, the edible stems or stalks of plants. Examples: Celery, asparagus, fennel, rhubarb. They are high fibre, vitamins (e.g., K and C), and antioxidants.

Best cooking methods: steaming, roasting. They may be eaten raw.

Celery is mostly water (a good hydrating snack), low in calories, rich in antioxidants (flavonoids, vitamin C, and beta-carotene), high in fibre, and has anti-Inflammatory properties. It is eaten raw or cooked as a base soups, stocks, stews, and stir-fries (mirepoix in French cuisine and sofrito in Spanish/Italian cooking).Celery was used as a medicinal herb in ancient Egypt, Greece, and Rome.

Bulb vegetables.

Bulb vegetables are underground bulbs with strong flavours. Examples: onions, garlic, leeks, shallots, fennel bulbs. They are high in sulphur compounds that may boost immunity and have anti-inflammatory properties.

Best cooking methods are: sautéing, roasting, or grilling.

Onions are essential to most cooking. They increase their flavonoid antioxidants but lose thiosulfinates and other antioxidants with cooking (cook in lower heat for a few minutes).

Shallots are smaller than onions, often with multiple cloves inside one bulb. They are milder, more delicate, and slightly garlicky.

Garlic, closely related to onions, shallots, and leeks, has been used for centuries in cooking and medicine for its pungent flavour, aroma, and health benefits. It is used raw in dressings, salsas and aioli. Roasted, it becomes soft, and sweet. Sautéed or fried, it is used in sauces, stews, and stir-fries. It is rich in allicin, a compound with antibacterial and anti-inflammatory properties, it may lower blood pressure and cholesterol. It may boost immunity and is used traditionally to combat colds and infections.

Tuber vegetables.

Tuber vegetables are the underground storage organs of plants. Examples: potatoes, yams, Jerusalem artichokes. They are rich in starch, fibre, and energy-providing carbohydrates.

Best cooking methods are baking, boiling, roasting, or frying.

Potatoes are rich in carbohydrates, fibre, vitamin C, and potassium. There are many varieties, including starchy (Russet) and waxy (new potatoes). Some varieties (purple potatoes), contain antioxidants.

Legumes.

Legumes (podded vegetables) are the seeds or pods of plants in the legume family. Examples include green beans, peas, edamame (soybeans), lentils, and chickpeas. They are high in protein, fibre, folate, and complex carbohydrates.

Best cooking methods are: boiling, steaming, or stir-frying.

Green peas (petit pois) are easily steamed, boiled or cooked with other legumes and vegetables. Green peas are a good source of plant-based protein, rich in fibre, vitamins C, K, and B, and antioxidants.

Frozen peas retain most of their nutrients.

Flower vegetables

Flower vegetables are the edible flowers of plants. Examples: Broccoli, cauliflower, artichokes, squash blossoms. They are rich in vitamins, fibre, and antioxidants.

Best cooking methods: steaming, roasting, or sautéing.

Artichokes are rich in fibre, antioxidants (cynarin), which supports liver function and may help lower cholesterol. They’re also a great source of folate, vitamin C, and magnesium. Artichokes promote heart health and can help regulate blood sugar.

Sea vegetables.

Sea vegetables are edible marine plants and algae. Examples: Nori, kelp, wakame, dulse. They are high in iodine, calcium, magnesium, and other trace minerals.

Best cooking methods: steaming, boiling, or using in soups and salads.

Shoots and sprouts.

Shoots and sprouts are the young growth of plants. Examples: Bean sprouts, alfalfa sprouts, bamboo shoots. They are rich in enzymes, vitamins C and K, and antioxidants.

Best cooking methods: stir-frying, steaming, or adding raw to salads.

Cooking vegetables degrades their tough outer layers and softens the food matrices, allowing better nutrient release and absorption.