9 green vegetables to add to your grocery basket
Packed with vitamins, minerals, fibre and more, green veggies are an important part of a healthy diet.
Do you eat the recommended five serves of vegetables every day?
Make sure some of those are green, because from broccoli to bok choy, they are full of nutrients.
These include vitamin C, which helps maintain our immune system and makes collagen in our skin and muscle tissue.
Potassium, which helps lower blood pressure, and folate for red blood cell production are also found in green vegetables.
Those nutrients include carotenoids that are powerful antioxidants linked with reduced heart disease, glaucoma and macular degeneration, according to Samantha Cowan, of Dietitians Australia.
But dietitian Anika Rouf says the nutritional virtues don’t stop there.
“They’ve also got phytonutrients, B group vitamins, fibre, a range of minerals, and some are a great source of calcium, which is a little unique for vegetables,” Anita says.
Great green vegetables to add to a healthy diet
Goodness comes in many forms, so next time you’re stocking up on fresh produce, toss a few of these in your basket.
Spinach
Spinach is high in antioxidants and a rich source of vitamins A, B2, C and K.
“It’s a good source of iron, as well as calcium, which is not present in a lot of vegetables,” Anika says.
This versatile leafy vegetable can be thrown into green smoothies, works beautifully in a wrap or roll, or your favourite pasta and is also a salad staple.
Anika particularly loves baby spinach, which has the same nutritional properties, but can be purchased pre-washed.
“Salads, sandwiches, pasta curry – whatever you’re preparing, you can just add a handful,” she says.
- Try this: Green Shakshuka with Spinach recipe
Zucchini
Zucchini (courgette) is rich in potassium, low in salt and contains vitamin C and A. Spiralise it and use in pasta and salads.
- Try this: Zucchini Lasagne with Mushrooms
Broccoli
Anika says broccoli is rich in folate, potassium and vitamins, and a good alternative source of iron for those who don’t eat meat.
“The other thing people don’t know about broccoli is it’s a great source of calcium, which is quite rare – most people think of calcium and think dairy foods,” Anika says.
Another versatile vegetable, it can be added to pasta, curries, stir fries.
Buying it frozen can be a good option if you’re pressed for time, Anika says.
Kale
One of the healthiest vegetables around, kale is high in vitamins A and C, and potassium.
“You can have it in a smoothie, but before cooking, massage it with oil and lemon juice to soften,” Samantha says.
- Try this: Massaged Kale Salad with Plant Parmesan
Edamame beans
Commonly used in Japanese cuisine, Anika says edamame beans are readily available frozen at the supermarket.
“They contain protein, which is not common for vegetables, and in terms of eating them, it’s pretty simple – you can microwave, enjoy on their own, add to salads, soups, pasta, Japanese dishes at home, anything really,” she says.
Bok choy
Also known as Chinese cabbage, bok choy is high in potassium, vitamin A and C, and contains iron and calcium.
- Try this: Sally’s Quick Sticks Ginger Beef
Asparagus
Another nutrient-packed green, Anika says asparagus contains vitamin A, C, E, folate, and is high in fibre, making it great for gut health.
“When asparagus is in season it can be used in so many ways – roast it in the oven, grill, add to pasta, there’s so many ways to enjoy it,” she says.
- Try this: Sautéed Asparagus with Romesco Sauce
Beetroot greens
“When people buy a bunch of Dutch carrots or beetroots, they throw away the greens at the top, but those greens are edible, very tasty, and high in nutrients,” Samantha says.
“Use them like spinach or silverbeet, shred them and use them in a salad, or saute them.”
- Take a peek: 10 vegies that will boost your eye health
Silverbeet
Also known as Swiss chard, Anika says silverbeet is another good source of iron, vitamin A, C, calcium, as well as fibre.
“It goes well in soups, lasagne and stir-fry,” she says.
- Try this: Silverbeet Gnocchi with Zucchini Sauce
Fast facts about adding greens to your diet
- A serve of vegetables is one cup of raw or salad vegetables, or half a cup of cooked vegetables.
- Frozen vegies are just as nutritious as fresh ones because they’re snap frozen when picked.
- It is still important to “eat the rainbow”. Anika says by eating a wide variety of vegetables, you will get maximum nutrients.
Looking for some meal time inspiration? Cruise our list of vegetarian recipes and discover your next veggie-packed meal idea.
Updated in August 2021 by Claire Burke.
