Cucumber, tomato, onion, and Mmmmm….carrot Mmmmm…..

That would be a usual reply when you ask someone to name ingredients for the salad. Vegans usually ponder much over ‘how to add variety to one’s plate.

Nutrishilp suggests a few – Unconventional Veggies exotic vegetables which will add variety and nutrition to the diet.

1. Kohlrabi

Kohlrabi, also called German turnip, can be called as ganth gobhi in Hindi. It is a low, somewhat thick wild cabbage. The health benefits and culinary uses of kohlrabi are numerous. It’s a good source of nutrients, such as vitamin C and fiber. Its many nutrients and plant compounds support the immune system and may lower the risk of heart disease, certain cancers, and inflammation.

It is also most commonly used in eastern parts of India like West Bengal where it is called ‘ol kopi’ and also in North India (Kashmir) popularly called ‘Nol Kohl’.

It can be eaten raw or cooked. Plus, you can add it to salads, slaws, and stir-fries.

 

2. Iceberg lettuce

also known as crisphead lettuce, has pale green leaves and grows in cabbage-like bulbs. It grows best in cool climates and requires a long winter season to grow fully.

The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include:

. Vitamin C ( a powerful antioxidant )
. Calcium ( keeps bones and teeth strong)
. Vitamin K (works with calcium to prevent bone fractures and also helps in blood   clotting)
. Vitamin A (as beta carotene helps to maintain night vision and eye health and also    supports cell growth)
. Folate (a B vitamin that helps to make DNA and genetic material)
. Potassium (reduces blood pressure by lessening the effects of salt in the diet)

Although iceberg lettuce is most commonly used in salads, there are many other ways to add lettuce into your diet, add a refreshing crunch to Tacos, Burgers, Sandwiches, and Wraps.

Just make sure the leaves are washed thoroughly to get rid of pesticides and dirt.

 

3. Zucchini

commonly known as ‘turai’ in Hindi, a warm-season crop looks similar to cucumbers but does not belong to the same family. Cucumbers belong to the gourd family while zucchini belongs to the Cucurbita family.

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds, antioxidants, and Carotenoids — such as lutein, zeaxanthin, and beta-carotene.

These may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.

It also contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. And, soluble fiber feeds the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short-chain fatty acids that nourish your gut cells.

They can be added raw to salads, stewed with other summer fruits and vegetables to make ratatouille, baked with rice, lentils, or other vegetables, can be mixed with noodles, and sliced to be used in place of lasagna sheets.

 

4. Bell Peppers

or Capsicum, this popular exotic veggie is botanically classified into fruit but is a vegetable from a pure culinary point of view. Capsicum has become a staple vegetable in both North and South Indian cuisines in recent years. Often referred to as Shimla Mirch in Hindi as it was first grown in Shimla in our country.

It protects heart health, boosts metabolism, improves resistance, regulates digestion, builds respiratory health, remedies iron-deficiency anemia, improves Skin Health, and manages Diabetes Symptoms.

It can be found in Green, Yellow, and Orange colors.

 

5. Basil

also known as Tulsi is a flavorful, leafy green herb that originated in Asia and Africa. It’s a member of the mint family, and many different varieties exist.

It’s rich in vitamin A and K, Calcium, Iron, and Manganese, beneficial plant compounds that have antioxidants, and are anti-inflammatory.

Basil has extensively advocated in Ayurveda also as it may:

. Reduce memory loss associated with stress and aging
. Reduce depression related to chronic stress
. Reduce stroke damage
. Reduce blood pressure in people with hypertension
. Improve fasting blood sugar
. Reduce cholesterol
. Prevents certain cancers, including of the breast, colon, and pancreas
. Increases mental alertness when inhaled as aromatherapy
. It also inhibits the growth of bacteria that cause dental decay.

 

Apart from direct consumption of Basil leaves, it gives zest to tomato dishes, salads, zucchini, soups, sauces, and more.

Basil complements other herbs and spices such as garlic, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, and sage.

Basil is generally safe when consumed in small amounts, but a few precautions are warranted as Basil leaves are high in vitamin K, which helps blood clot. High intakes could interfere with blood-thinning drugs.

 

6. Bok choy

It is a variety of Chinese white cabbage. Also called pakchoifull of health-promoting nutrients, including a wide array of vitamins and minerals.

It is rich in antioxidants, which are compounds that protect your cells from oxidative damage that can lead to inflammation and various chronic diseases. Bok choy may have anti-cancer properties, and support thyroid function, bone, and heart health.

All parts of the bokchoy plant can be consumed, including its white stems and green leaves. bokchoy can be chopped and sautéd with olive oil, garlic, and ginger as a side dish, dice and add it to the soup recipe, shred it and toss with other vegetables to make a raw salad, chop it and cook in a pan with bell peppers, carrots, broccoli, and water chestnuts to make a stir-fry, slice lengthwise, drizzle with olive oil and salt, and roast in the oven, it can replace lettuce or other leafy greens on a sandwich.

 

7. Kale

It is a green, leafy vegetable that is rich in nutrients. It may offer a range of health benefits for the whole body. It is a member of the mustard family rich in minerals, antioxidants, and vitamins, particularly vitamins A, C, and K. It can help prevent various health problems like Diabetes, Heart disease, Cancer, Bone Health, Digestion, Skin and hair, and eye health

To reap the most benefits, it’s best eaten raw, as cooking reduces the nutritional profile of the vegetable.

Raw: Scrunching the leaves briefly in the hands can make them easier to digest. Add to salads, sandwiches, wraps, or smoothies.

As a side dish: Sauté fresh garlic and onions in olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.

Kale chips: Remove the ribs from the kale and toss in olive oil or lightly spray and sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes, or garlic powder. Bake at 275°F for 15–30 minutes to desired crispness.

Smoothies: Add a handful of kale to any favorite smoothie. It will add nutrients without changing the flavor very much.

There are many more exotic veggies such as brussel sprout, parsley, arugula, celery, etc. which may add flavors and variety to your diet regime. It is good to understand the nutritional value of your chosen dish and match it to your requirements.