Vegetables

The artichoke grows to 1.4–2 m (4 ft 7 in–6 ft 7 in) tall, with arching, deeply lobed, silvery, glaucous-green leaves 50–83 cm (19 1⁄2–32 1⁄2 in) long. The flowers develop in a large head from an edible bud about 8–15 cm (3–6 in) diameter with numerous triangular scales; the individual florets are purple. The edible portions of the buds consist primarily of the fleshy lower portions of the involucral bracts and the base, known as the 'heart'; the mass of immature florets in the center of the bud is called the 'choke' or beard. These are inedible in older, larger flowers. Artichokes are full of inulin, according to Sollid, which is a 'unique form of fiber known to help prevent gastrointestinal issues like constipation, enhance the absorption of minerals like calcium, and bolster your immune system.' A diet rich in vegetables, like artichokes, has the potential to suppress inflammation.

A bean is the seed of one of several genera of the flowering plant family Fabaceae, which are used as vegetables for human or animal food. They can be cooked in many different ways, including boiling, frying, and baking, and are used in many traditional dishes throughout the world. Unlike the closely related pea, beans are a summer crop that needs warm temperatures to grow. Legumes are capable of nitrogen fixation and hence need less fertiliser than most plants. Maturity is typically 55–60 days from planting to harvest.Beans are high in protein, complex carbohydrates, folate, and iron. Beans also have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber.Soluble fiber can help lower blood cholesterol. Adults are recommended to have up to two (female), and three (male) servings. 3/4 cup of cooked beans provide one serving.

Bok choy (American English), pak choi (British English), or pok choi is a type of Chinese cabbage. Chinensis varieties do not form heads and have green leaf blades with lighter bulbous bottoms instead, forming a cluster reminiscent of mustard greens.Raw bok choy is 95% water, 2% carbohydrates, 1% protein and less than 1% fat (table). In a 100-gram (3 1⁄2-ounce) reference serving, raw bok choy provides 54 kilojoules (13 kilocalories) of food energy and is a rich source (20% or more of the Daily Value, DV) of vitamin A (30% DV), vitamin C (54% DV) and vitamin K (44% DV), while providing folate, vitamin B6 and calcium in moderate amounts (10–17% DV) .

The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leaf vegetables are typically 1.5–4.0 cm (0.6–1.6 in) in diameter and look like miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium, and may have gained its name there. Brussels sprouts grow in temperature ranges of 7–24 °C (45–75 °F), with highest yields at 15–18 °C (59–64 °F). Fields are ready for harvest 90 to 180 days after planting. The edible sprouts grow like buds in helical patterns along the side of long, thick stalks of about 60 to 120 cm (24 to 47 in) in height, maturing over several weeks from the lower to the upper part of the stalk. Sprouts may be picked by hand into baskets, in which case several harvests are made of five to 15 sprouts at a time, or by cutting the entire stalk at once for processing, or by mechanical harvester, depending on variety. Each stalk can produce 1.1 to 1.4 kg (2.4 to 3.1 lb), although the commercial yield is about 900 g (2 lb) per stalk. Harvest season in temperate zones of the northern latitudes is September to March, making Brussels sprouts a traditional winter-stock vegetable. In the home garden, harvest can be delayed as quality does not suffer from freezing. Sprouts are considered to be sweetest after a frost. Raw Brussels sprouts are 86% water, 9% carbohydrates, 3% protein, and contain negligible fat. In a 100 gram reference amount, they supply high levels (20% or more of the Daily Value, DV) of vitamin C (102% DV) and vitamin K (169% DV), with more moderate amounts of B vitamins, such as folate and vitamin B6 (USDA nutrient table, right); essential minerals and dietary fiber exist in moderate to low amounts. Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential biological properties. Although boiling reduces the level of sulforaphane, steaming, microwave cooking, and stir frying do not cause a significant loss.

The carrot is a root vegetable, usually orange in color, though purple, black, red, white, and yellow cultivars exist. They are a domesticated form of the wild carrot, Daucus carota, native to Europe and Southwestern Asia. The plant probably originated in Persia and was originally cultivated for its leaves and seeds. The most commonly eaten part of the plant is the taproot, although the stems and leaves are also eaten. The domestic carrot has been selectively bred for its greatly enlarged, more palatable, less woody-textured taproot. Carrots are grown from seed and can take up to four months (120 days) to mature, but most cultivars mature within 70 to 80 days under the right conditions. Raw carrots are 88% water, 9% carbohydrates, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. Carrot dietary fiber comprises mostly cellulose, with smaller proportions of hemicellulose, lignin and starch. Free sugars in carrot include sucrose, glucose, and fructose. The carrot gets its characteristic, bright orange colour from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein, and zeaxanthin. α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots . Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV).

The cherry tomato is a type of small round tomato believed to be an intermediate genetic admixture between wild currant-type tomatoes and domesticated garden tomatoes. Cherry tomatoes range in size from a thumbtip up to the size of a golf ball, and can range from spherical to slightly oblong in shape. Although usually red, other colours such as yellow, green, and black also exist. Those shaped like an oblong share characteristics with plum tomatoes and are known as grape tomatoes.

Cucumber is a widely-cultivated creeping vine plant in the Cucurbitaceae gourd family that bears cucumiform fruits, which are used as vegetables. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. In North America, the term wild cucumber refers to plants in the genera Echinocystis and Marah, though the two are not closely related. In a 100-gram (3 1⁄2-ounce) serving, raw cucumber (with peel) is 95% water, provides 67 kilojoules (16 kilocalories) of food energy, and supplies low content of essential nutrients, as it is notable only for vitamin K at 16% of the Daily Value. Depending on variety, cucumbers may have a mild melon aroma and flavor, in part resulting from unsaturated aldehydes, such as (E,Z)-nona-2,6-dienal, and the cis- and trans- isomers of 2-nonenal. The slightly bitter taste of cucumber rind results from cucurbitacins.

Kohlrabi (from the German for cabbage turnip; Brassica oleracea Gongylodes Group), also called German turnip, is a biennial vegetable, a low, stout cultivar of wild cabbage. It is another cultivar of the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, and gai lan. Kohlrabi has been created by artificial selection for lateral meristem growth (a swollen, nearly spherical shape); its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts: they are all bred from, and are the same species as, the wild cabbage plant. The taste and texture of kohlrabi are similar to those of a broccoli stem or cabbage heart, but milder and sweeter, with a higher ratio of flesh to skin. The young stem in particular can be as crisp and juicy as an apple, although much less sweet.

Lettuce is an annual plant of the daisy family, Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps; it can also be grilled. One variety, the celtuce (asparagus lettuce), is grown for its stems, which are eaten either raw or cooked. In addition to its main use as a leafy green, it has also gathered religious and medicinal significance over centuries of human consumption. Europe and North America originally dominated the market for lettuce, but by the late 20th century the consumption of lettuce had spread throughout the world. World production of lettuce and chicory for 2017 was 27 million tonnes, 56% of which came from China. Depending on the variety, lettuce is an excellent source (20% of the Daily Value, DV, or higher) of vitamin K (97% DV) and vitamin A (21% DV) (table), with higher concentrations of the provitamin A compound, beta-carotene, found in darker green lettuces, such as romaine. With the exception of the iceberg variety, lettuce is also a good source (10–19% DV) of folate and iron.

The onion , also known as the bulb onion or common onion, is a vegetable that is the most widely cultivated species of the genus Allium. Its close relatives include the garlic, scallion, shallot, leek, chive, and Chinese onion. The onion plant has been grown and selectively bred in cultivation for at least 7,000 years. It is a biennial plant, but is usually grown as an annual. Modern varieties typically grow to a height of 15 to 45 cm (6 to 18 in). The leaves are yellowish- to bluish green and grow alternately in a flattened, fan-shaped swathe. They are fleshy, hollow, and cylindrical, with one flattened side. They are at their broadest about a quarter of the way up, beyond which they taper towards a blunt tip. The base of each leaf is a flattened, usually white sheath that grows out of the basal plate of a bulb. From the underside of the plate, a bundle of fibrous roots extends for a short way into the soil. As the onion matures, food reserves begin to accumulate in the leaf bases and the bulb of the onion swells. In the autumn, the leaves die back and the outer scales of the bulb become dry and brittle, so the crop is then normally harvested. If left in the soil over winter, the growing point in the middle of the bulb begins to develop in the spring. New leaves appear and a long, stout, hollow stem expands, topped by a bract protecting a developing inflorescence. The inflorescence takes the form of a globular umbel of white flowers with parts in sixes. The seeds are glossy black and triangular in cross section. The average pH of an onion is around 5.5. Most onion cultivars are about 89% water, 9% carbohydrates (including 4% sugar and 2% dietary fibre), 1% protein, and negligible fat. Onions contain low amounts of essential nutrients and have an energy value of 166 kJ (40 kilocalories) in a 100 g (3.5 oz) amount. Onions contribute savoury flavour to dishes without contributing significant caloric content.

The potato is a root vegetable native to the Americas, a starchy tuber of the plant Solanum tuberosum, and the plant itself is a perennial in the nightshade family, Solanaceae. Wild potato species, originating in modern-day Peru, can be found throughout the Americas, from the United States to southern Chile. The potato was originally believed to have been domesticated by indigenous peoples of the Americas independently in multiple locations, but later genetic testing of the wide variety of cultivars and wild species traced a single origin for potatoes. In the area of present-day southern Peru and extreme northwestern Bolivia, from a species in the Solanum brevicaule complex, potatoes were domesticated approximately 7,000–10,000 years ago.In the Andes region of South America, where the species is indigenous, some close relatives of the potato are cultivated. Potatoes were introduced to Europe from the Americas in the second half of the 16th century by the Spanish. Today they are a staple food in many parts of the world and an integral part of much of the world's food supply. As of 2014, potatoes were the world's fourth-largest food crop after maize (corn), wheat, and rice. Potato plants are herbaceous perennials that grow about 60 cm (24 in) high, depending on variety, with the leaves dying back after flowering, fruiting and tuber formation. They bear white, pink, red, blue, or purple flowers with yellow stamens. In general, the tubers of varieties with white flowers have white skins, while those of varieties with colored flowers tend to have pinkish skins.Potatoes are mostly cross-pollinated by insects such as bumblebees, which carry pollen from other potato plants, though a substantial amount of self-fertilizing occurs as well. Tubers form in response to decreasing day length, although this tendency has been minimized in commercial varieties. A raw potato is 79% water, 17% carbohydrates (88% is starch), 2% protein, and contains negligible fat (see table). In a 100-gram (3 1⁄2-ounce) portion, raw potato provides 322 kilojoules (77 kilocalories) of food energy and is a rich source of vitamin B6 and vitamin C (23% and 24% of the Daily Value, respectively), with no other vitamins or minerals in significant amount (see table). The potato is rarely eaten raw because raw potato starch is poorly digested by humans. When a potato is baked, its contents of vitamin B6 and vitamin C decline notably, while there is little significant change in the amount of other nutrients.

The radish is an edible root vegetable of the family Brassicaceae that was domesticated in Asia prior to Roman times. Radishes are grown and consumed throughout the world, being mostly eaten raw as a crunchy salad vegetable with a pungent flavor. There are numerous varieties, varying in size, flavor, color, and length of time they take to mature. Radishes owe their sharp flavor to the various chemical compounds produced by the plants, including glucosinolate, myrosinase, and isothiocyanate. They are sometimes grown as companion plants and suffer from few pests and diseases. They germinate quickly and grow rapidly, common smaller varieties being ready for consumption within a month, while larger daikon varieties take several months.In a 100-gram (3 1⁄2-ounce) reference serving, raw radishes provide 66 kilojoules (16 kilocalories) of food energy and have a moderate amount of vitamin C (18% of Daily Value), with other essential nutrients in low content (table). A raw radish is 95% water, 3% carbohydrates, 1% protein, and has negligible fat.

The chili pepper (also chile, chile pepper, chilli pepper, or chilli), is the fruit of plants from the genus Capsicum which are members of the nightshade family, Solanaceae. Chili peppers are widely used in many cuisines as a spice to add heat to dishes. The substances giving chili peppers their intensity when ingested or applied topically are capsaicin and related compounds known as capsaicinoids. Chili peppers originated in Mexico. After the Columbian Exchange, many cultivars of chili pepper spread across the world, used for both food and traditional medicine. China was the world's largest producer of green chilis, providing half of the global total. Global production of dried chili peppers was about one ninth of fresh production, led by India with 36% of the world total. Chili pepper pods are, technically, berries. When used fresh, they are most often prepared and eaten like a vegetable. Whole pods can be dried and then crushed or ground into chili powder that is used as a spice or seasoning. Chilies can be dried to prolong their shelf life. Chile peppers can also be preserved by brining, immersing the pods in oil, or by pickling. While red chilies contain large amounts of vitamin C (table), other species contain significant amounts of provitamin A beta-carotene.

Savoy cabbage is a variety of the plant species Brassica oleracea. Savoy cabbage is a winter vegetable and one of several cabbage varieties. It is thought to originate from England and the Netherlands. In the 18th century, it was introduced into Germany as 'Savoyer Kohl'. It is named after the Savoy Region in France. It has crinkled, emerald green leaves. The leaves are crunchy and tender. Known cultivars include 'Savoy King' (in the US), 'Tundra' (green with a firm, round heart) and 'Winter King' (with dark crumpled leaves). Savoy cabbage does not turn into mush when cooked. It has the same flavor and appearance as regular cabbage when cooked but retains a firm texture which is desired in some recipes. Savoy cabbage can be used in a variety of recipes. It pairs well with red wine, apples, spices, horseradish and meat. It can be used for roulades, in stews and soups, such as borscht, as well as roasted plain and drizzled with olive oil. It can be used in preserved recipes such as kimchi or sauerkraut, and with strong and unusual seasonings such as juniper.

The tomato is the edible berry of the plant Solanum lycopersicum, commonly known as a tomato plant. The species originated in western South America and Central America. The Nahuatl (the language used by the Aztecs) word tomatl gave rise to the Spanish word tomate, from which the English word tomato derived. Its domestication and use as a cultivated food may have originated with the indigenous peoples of Mexico. The Aztecs used tomatoes in their cooking at the time of the Spanish conquest of the Aztec Empire, and after the Spanish encountered the tomato for the first time after their contact with the Aztecs, they brought the plant to Europe. From there, the tomato was introduced to other parts of the European-colonized world during the 16th century. Tomatoes are a significant source of umami flavor. The tomato is consumed in diverse ways, raw or cooked, in many dishes, sauces, salads, and drinks. While tomatoes are fruits—botanically classified as berries—they are commonly used as a vegetable ingredient or side dish. A tomato is 95% water, contains 4% carbohydrates and less than 1% each of fat and protein (table). In a 100 gram amount, raw tomatoes supply 18 calories and are a moderate source of vitamin C (17% of the Daily Value), but otherwise are absent of significant nutrient content.

The zucchini or courgette is a summer squash, of Mesoamerican origin, which can reach nearly 1 metre (40 inches) in length, but is usually harvested when still immature at about 15 to 25 cm (6 to 10 in). A zucchini is a thin-skinned cultivar of what in Britain and Ireland is referred to as a marrow. In South Africa, zucchini is known as baby marrow. Along with certain other squashes and pumpkins, the zucchini belongs to the species Cucurbita pepo.It can be dark or light green. A related hybrid, the golden zucchini, is a deep yellow or orange color. In a culinary context, the zucchini is treated as a vegetable; it is usually cooked and presented as a savory dish or accompaniment. Botanically, zucchinis are fruits, a type of botanical berry called a 'pepo', being the swollen ovary of the zucchini flower. When used for food, zucchini are usually picked when under 20 cm (8 in) in length, when the seeds are still soft and immature. Mature zucchini can be 1 m (40 in) long or more. The larger ones are often fibrous. A zucchini with the flowers attached is a sign of a truly fresh and immature fruit, and it is especially sought after for its sweeter flavor Zucchini has a delicate flavor and requires little more than quick cooking with butter or olive oil, with or without fresh herbs. The skin is left in place. Quick cooking of barely wet zucchini in oil or butter allows the fruit to partially boil and steam, with the juices concentrated in the final moments of frying when the water has gone, prior to serving. Zucchini can also be eaten raw, sliced or shredded, in a cold salad, as well as lightly cooked in hot salads, as in Thai or Vietnamese recipes. Mature (larger sized) zucchini are well suited for cooking in breads. Zucchinis can be cut with a spiralizer to make zucchini noodles that act as a spaghetti substitute for low-carbohydrate recipes. Zucchini are low in food energy (approximately 71 kilojoules or 17 kilocalories per 100 grams or 3 1⁄2 ounces fresh zucchini) and contain useful amounts of folate (24 μg/100 g), potassium (261 mg/100 g), and provitamin A (200 IU [10 RAE]/100 g). Zucchini can be shaped into noodle-like spirals and used as a low-carbohydrate substitute for pasta or noodles.