Green vegetables are also called as greens, green leafy vegetables or potherbs. They are the leaf part of the plant. These also include shoots and tender stems. The green color is due to the presence of chlorophyll. Different greens are found in different areas. Spinach, fenugreek, kale, amaranth, mint, coriander, lettuce, iceberg, etc are green vegetables. Vegetables like broccoli, Brussels sprouts, beans and asparagus are also green vegetables.
- Green vegetables are commonly used to make salads.
- It is also used to make stuffings and saags.
- It can be pureed and used to make gravies and curries.
- Palak paneer, Methi malai mater, sarso ka saag are commonly made in India using greens.
- Green vegetables are used in sandwiches and burgers. It can also be used for toppings in tacos and pita pockets.
- In India, mint and coriander chutney is a popular condiments.
- Pok choy stir fry is popularly made in Thailand. It is often accompanied with other ingredients.
- Grilled asparagus with hollandaise sauce is popular in the U.S.
Cuisines using green vegetables
- Green vegetables are used in all the cuisines of the world. It is an integral part of each menu and cuisine.
- Palak paneer is an Indian curry made from spinach puree. It is cooked along with onions and tomatoes till thick. Cottage cheese cubes are added to the gravy.
- Grilled asparagus with hollandaise sauce is a very quick dish made by spraying olive oil on the asparagus and then grilling it. It is topped with hollandaise sauce.
Preferable Cooking Techniques
- Green leafy vegetables should be minimally cooked as it results in destruction of all the vitamins. They should be stir fried or sautéed.
- Green vegetables like broccoli, Brussels sprouts and beans can be grilled or steamed.
Nutritive Value of Green Vegetables
Serving size – 75 g
Calories – 25 cal, Fat – 0 g, Protein – 0 g
Green vegetables are very low in calories and have no fat. They are very high in dietary fiber. They are rich in vitamins like vitamin B complex and vitamin C. They are also rich in phytochemicals, folate and vitamin K which is very beneficial for blood clotting.
- Spinach – Spinach is a very good source of dietary fiber and one cup spinach is equivalent to about 20% of RDA. It has anti cancer and anti inflammatory properties. It is beneficial for people suffering from high blood pressure, osteoporosis and atherosclerosis.
- Fenugreek – Fenugreek is popularly known for its hypoglycaemic properties. It helps to reduce the blood sugar levels and controls diabetes.
- Kale – Kale contains isothiocyanates which helps to detoxify the body. It is very beneficial for preventing cancer. It also helps to keep bones and teeth healthy.
- Lettuce – Lettuce is a very good source of choline which helps in brain development. It also prevents constipation.
- Asparagus – Asparagus is rich in folate which prevents birth defects. It also delays aging.
Buying and Storing tips
- Green vegetables should be bought fresh and consumed within a week of buying.
- It should be stored dry wrapped in paper.
- When purchased, they should be checked for wilted parts and dark spots.