10 healthy vegetables you should be eating more of

Healthy veg recipes

Peas

Peas are such a versatile veg to have on standby, use them to make hummus, pasta, risotto and add them to curries.

They are an excellent source of plant-based protein and a useful vegan source of iron. Plus, they are rich in fibre so they support digestion.

We love them in a vibrant green bowl of pea and mint soup.

Spring greens

Spring greens are cabbages which are ready for harvest in the early part of the year. They are delicious simply cut into ribbons and fried with garlic, you could even toss in some pasta.

They provide vitamins C and K, calcium and fibre, contributing to a healthy gut, immune system and bones.

We love them added to wholesome chicken, giant couscous and harissa broth.

Red peppers

Red peppers add a pop of colour to your dishes wherever they are used, and they work in everything from curries and traybakes, to stir-fries and salads. When eaten raw, they are sweet and crunchy, but they also take well to being slow-roasted until sticky.

Peppers are rich in antioxidants. Interestingly, red peppers provide more potassium, vitamin C and folate than yellow or green.

Make them the star of the show in these halloumi-stuffed peppers.

Sweetcorn

Sweetcorn can be eaten fresh, canned or frozen. It lends itself well to the bold flavours of Mexican cuisine, as well as Chinese and Thai dishes. Use it to add a pop of sweetness to salads, enchiladas and burritos.

For a zesty, refreshing side try lime, feta and coriander sweetcorn.

Kale

As a member of the nutritionally renowned cruciferous vegetable family, kale is one of the healthiest veggies around, offering an abundance of vitamin A, K, C and manganese, as well as protein and fibre.

Use it to make creamy pea orzo risotto with cavolo nero and chilli for a quick, filling dinner.

Spinach

Spinach is an excellent source of vitamin K, while also offering magnesium, calcium and phosphorus. When consumed raw, spinach provides vitamin C, while cooked spinach releases more iron.

Add spinach to your meals with our vibrant pea, spinach & crab risotto. Serve topped with a punchy chilli crab salsa.

Broccoli

Broccoli is a nutritional powerhouse filled with vitamins, minerals, fibre and antioxidants. When eaten raw, broccoli is a great source of vitamin C, while cooked broccoli is more easily digested for those with a sensitive digestive system.

Fill your tortillas with our high-protein mix of long-stemmed broccoli, roasted red peppers and sirloin steak for a quick meal idea.

Sweet potato

Sweet potatoes are rich in gut supportive fibre, vitamin A, C and B6. In particular sweet potatoes offer an abundance of antioxidants which are especially beneficial for reducing inflammation and protecting against ageing.

A vibrant, low-calorie and vegan dinner idea, made with sweet potatoes, red split lentils, coconut milk and plenty of spices, this sweet potato and lentil curry is a winner with everyone

Tinned and purée tomatoes

When cooked, such as in a purée or tinned, tomatoes are a major source of the antioxidant lycopene which is fantastic for skin health, as well as being linked to a reduced risk of heart disease and cancer. When raw, tomatoes provide more vitamin C, potassium, vitamin K and folate. For this reason, try to include tomatoes in a variety of forms in your diet.

Infuse tinned chopped tomatoes with punchy spices to create this nutritious tomato, lemongrass and rice soup

Cauliflower

It can be eaten roasted, steamed or baked into cauliflower cheese, if you're feeling a little indulgent. You can even turn it into cauliflower rice.

Cauliflower is high in protect antioxidants and a sulphur-rich food, which means it may help to support the immune system.

Add it to fibre-rich miso-roasted cauliflower, avocado and lentil salad for a gut-healthy meal.