Exotic Vegetables are those which are of the foreign region, and not of native growth is known as exotic vegetables. These are known for their unique taste, nutritional value, and various health benefits. They are essential for a balanced diet and good health as they contain various micronutrients and phytochemicals. These nutrients help many health benefits like in reducing weight, diabetes, cardiovascular health, and even cancer.
In the past few decades, exotic vegetables were introduced in India and since then their demand is increasing every day. India is the second-largest producer of fruits and vegetables, followed by China and is also a significant consumer market for the same.
The demand for exotic produce is increasing and growing by 15% to 20% per annum.
The Indian exotic vegetables market is supported by the overall Indian fruits and vegetables market, which reached a volume of almost 322 million metric tons in 2020. And is further expected to grow at a CAGR (compound annual growth rate) of 5% between 2021 and 2026 to reach a volume of almost 432 million metric tons by 2026. (Source-hexpertmarketresearch.com)
Farmers in India grow these vegetables in winters as they only grow better in cold conditions especially, in the month of September to November. The popular cities that grow these vegetables are Pune, Ooty, Jammu and Kashmir, Uttarakhand, Mahabaleshwar, and Nasik, etc. And they are cultivated in poly houses (a type of greenhouse where specialized polythene sheets are used as a covering material under which the crops can be grown).
These vegetables are gaining popularity in India day by day. While some of the Exotic Vegetables are well-known names in the Indian household, some are still gaining popularity by their use in international cuisines or in restaurants. Also, the prices for these vegetables are very high as compared to our seasonal vegetables which are not affordable for everyone.
The use and production of these exotic vegetables is more prominent because of the following reasons:
Here are some of the most popular Exotic Vegetables along with their nutritional benefits.
It is one of the most popular exotic vegetables because of its nutritional value and medicinal uses. It is low in calories, aids stomach acidity, and is rich in vitamins, minerals, and antioxidants.
Cultivation: It is widely grown in India and also cultivated mainly in the tropical and subtropical regions of the country. Himachal Pradesh is the main producer of this vegetable. This vegetable is in high demand as it is not commonly available in local markets which makes it rare and expensive too.
Asparagus can be used in a number of dishes like salads, stir-fries, frittatas, omelets and pastas, and it makes an excellent side dish.
Broccoli is India’s most common exotic vegetable. It is also one of the most nutritious vegetables and rather exotic because of its green color and also crispy and tasty to eat. It is loaded with protein, fiber, vitamin A, vitamin C, vitamin K, vitamin B9, potassium, phosphorus, and selenium. Also contains antioxidants that have various health protective effects. It also helps in glucose control and reduces constipation as well. Which makes it rank as the world’s fifth-most famous vegetable.
Some of the popular broccoli dishes are: baked broccoli, broccoli salad, buttermilk chicken with chargrilled broccoli, chapati broccoli, broccoli soup, broccoli pasta, broccoli paratha etc.
The cherry tomatoes are small and round and taste much sweeter than normal tomatoes. These are quite expensive as well.
They are loaded with vitamins and minerals such as vitamin C, which promotes good health and plays a major role in bodily functions. Also, a good source of lycopene which can reduce inflammation and blood clotting.
Zucchini is a popular and a very healthy vegetable, with this you can also make healthy recipe. It is usually dark or light green in color. Also, it somewhat looks like a cucumber but zucchini is not a type of cucumber. It is soft, sweet and browns very quickly on the stove. It is an extremely healthy vegetable that is a source of iron, potassium, vitamin C, vitamin B6 and vitamin A, calcium, zinc.
You can use them raw in salads, in a stew with other fruits and vegetables, baked with rice, lentils, and vegetables, stir-fried with oil, soups, and spaghetti/pasta.
This exotic vegetable is highly popular because of its unique and slightly sweet taste. These baby corns are regular corns which are plucked before their maturing time. Its nutritive value only slightly from mature corn and it is one of the most imported vegetables in the world. It is rich in calcium, zinc, folic acid, vitamin A and iron.
You can use them in salads and dishes like Indian style pizza, pasta and sandwiches, baby corn fritters, chilli baby corn and also in rice and rolls/wraps. .
Celery is one of the expensive exotic vegetables. It is a crunchy and watery vegetable that is extremely healthy for the human body and can be eaten both cooked and raw. It has vitamins and antioxidants like vitamin C, beta-carotene, flavonoids, vitamin K, magnesium, iron and folate. Additionally, it has a low glycemic index which makes it the best vegetables for diabetic people.
You can use celery in many different ways like celery soup, celery salad, celery smoothie, chicken-celery salad, celery juice, etc.
Chinese/napa cabbage is firmly packed, pale green in color with crinkly leaves and a white stalk. It is also known as Chinese white cabbage or Peking cabbage, or celery cabbage.
This vegetable is resistant to cold and also very popular throughout the world, especially in the northern regions of the globe.
There are two major types of napa cabbage; Chilili and Che foo. The type of Chilili produces cylindrical heads, erect, upright growing habits. On the other hand, Che-foo type forms a compact, round head of green-blade with white-petioled leaves.
It is a nutritious and inexpensive vegetable when compared to a lot of other vegetables.
It’s taste varies based on if it’s raw or cooked. When eaten raw, it has a thin, crisp texture and a mild taste, and when cooked, it softens and gets sweeter.
This vegetable is low in calories, brimming with antioxidants like carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Rich in vitamins such as vitamin C, vitamin K, riboflavin, pantothenic acid, pyridoxine and thiamine. And minerals like calcium, potassium, phosphorus, manganese, iron, and magnesium.
You can use this cabbage in various dishes like noodle dishes, spring rolls,as well as stir-fries, cabbage curry, Indian fried cabbage, cabbage kathi rolls/cabbage egg rolls, cabbage rice, cabbage pasta.
The word “napa” in the name napa cabbage comes from colloquial and regional Japanese, where nappa refers to the leaves of any vegetable
Green cabbage is the most common and is a tightly wrapped and round cabbage, while napa cabbage looks more like leafy lettuce. On the other hand, the leaves of green cabbage are thicker and almost rubbery. Like napa cabbage, it also gets sweeter when cooked.
Bok choy is a cruciferous, green leafy vegetable which is native to China. It is also known as Pak-Choy or Chinese white cabbage. It consists of elongated leafy stalks that radiate out from a central stem. The leaves are dark green, sometimes ruffly and sometimes flat. The stems are either white or a lighter green, depending on the variety. Bok choy has a crisp texture with a fresh grassy flavor that increases as you cook it.
Moreover, this vegetable can be harvest in minimum 60-70 days from seed sowing.
Also, it is rich in antioxidants such as vitamin C, vitamin E, beta-carotene, and vitamins such as folate, vitamin B6. And minerals like magnesium, potassium, selenium and calcium.
Also, selenium may help to slow the growth rate of tumors.
It is easy to make use of this vegetable in Indian and western cuisine. You can eat bok choy raw in the form of salads, roasted, or cooked in a soup, stir-fry like bok-choy and mushroom stir fry, or fried rice dish and pasta dishes or indian bok-choy stuffed chapati/paratha.
Red cabbage has a peppery taste and crunch when you eat them raw, but becomes sweeter and softer when cooked like other cabbages. It’s sometimes also called purple cabbage since its leaves are a dark purple-reddish color. This variety of cabbage gets its purple-reddish color from the flavonoid anthocyanin and the acidity level of the soil where it’s grown.
It is smaller and denser than our normal green cabbage, and has a more peppery taste.
Although it tastes almost similar to green cabbage, it is richer in its nutrient content. This is an incredibly versatile vegetable that can be eaten raw, cooked, or fermented and added to a variety of dishes.
Furthermore, red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. It is also high in fiber.
The health benefits provided by the red cabbage are almost similar to other cabbage variety:
if you don’t like vegetables then after watching this video, you will definiely like them
There are so many varieties of lettuce greens coming up at the market, each one more beautiful than the next.
It is consider one of the most popular and nutritious vegetables. Be it in our sandwiches or burgers, it doesn’t fail to surprise with its taste and versatility. It is also a perfect party snack for all health-conscious people.
Lettuce is not only a major ingredient in salads but also often added to various dishes, such as wraps, soups, and sandwiches.
There are different varieties of lettuce, some of them are:
Butterhead lettuce gets its name from its characteristically soft, light and buttery leaves that range from pale green to pale yellow green.
It’s also known as cabbage lettuce due to its round shape. Its leaves have a crumple look that resembles flower petals. Furthermore, it works well in egg-salad or tuna sandwiches and serves as a great tortilla replacement for wraps.
Butter leaf lettuce is brimming with vitamins and nutrients. It is an excellent source of vitamin A, vitamin C, vitamin K, calcium, and iron, which help fortify bones and fight off inflammatory diseases.
Iceberg lettuce is by far the most well known old fashion and most common. It is known for its tightly-ball shape heads. Also, has high water content and packs a powerful crunch. This a low calorie vegetable and has a crunchy texture and mild flavor and also pairs well with other vegetables and most salad dressings.
To keep lettuce fresh, refrigerate it in a sealable bag with a damp paper towel.
This variety of lettuce is higher in nutrients than iceberg lettuce. It bears green, crunchy leaves with large veins. And, It has a slightly sweeter, bolder flavor than iceberg.
Moreover, this vegetable is not only an excellent source of folate and vitamin K but also vitamin A which acts as a potent antioxidant and is vital for skin, eye, and immune health.
Moreover, romaine is a good source of phenolic compounds, particularly caffeic acid and chlorogenic acid. These antioxidants are associated with a lower risk of heart disease, inflammation, and certain cancers
Some of the best lettuce recipes are Caesar’s salad, baby lettuce, citrus fruits, and feta salad, lettuce-paneer rolls, chicken tacos, vegetable tacos, spicy chicken lettuce wrap, and many more.
You can customize the role of lettuce in your meals as per your liking.
Kale is a cruciferous vegetable that has a slightly bitter or even peppery taste when you eat it raw. It is a vegetable that you can eat raw or cooked. It has become more popular than ever due to its health benefits.
Moreover, this vegetable is rich in antioxidants like lutein, zeaxanthin. Also, nutrients like fiber, vitamin A, pyridoxine, vitamin K and vitamin C, folate. And, also omega-m fatty acid and minerals like phosphorus, potassium, calcium and zinc.
Sautee kale, kale salad, kale pasta, kale chips, vegetable stock, kale in scrambled eggs/kale omelette, kale-spinach smoothie, etc.
Parsley is one of the most versatile herbs. There are two types of fresh parsley frequently found in markets and other food shops. They are commonly two types of parsley: curly leaf parsley and flat leaf parsley. Curly leaf parsley, also called French parsley, is used as a garnish. Flat leaf parsley, also called Italian parsley, has a stronger flavor.
Today, it’s widely used as a fresh culinary herb or dried spice. It’s bright green in color and has a mild, bitter flavor that pairs well with many recipes. The herb is high in vitamin C, A, K and also a good source of calcium, iron, magnesium and potassium.
Stir fresh leaves into a homemade sauce, mix finely chopped leaves into your salad dressings, sprinkle fresh or dried leaves on top of a fish dish/chicken dish, and finely chop stems into a potato salad, garnish on pastas or soups, parsley rice, chutney, dried parsley in a homemade tomato sauce, etc.
Colored bell pepper is especially favorite among kids due to its bright and varied colors. They are available in yellow, red, and green colors. They are another common and widely used vegetable in the list of exotic vegetables.
Moreover, red, orange, and yellow Bell Peppers have very similar health benefits to one another. Red Bell Peppers also contain lycopene, an antioxidant or carotenoid that helps fight free radicals in your body. Yellow and Orange Bell Peppers are also rich in carotenoids.
The health benefits of bell peppers include
Bell peppers can be consume raw in salads or marinated and tossed into pasta, pizza, fried rice and noodles. They can also be grilled and eaten with chicken and fish or other vegetables such as zucchini, onions, and tomatoes and served as a vegetable platter. They are also perfect for stuffing due to their hollow shape.
Avocado is also called alligator pear. It has greenish or yellowish flesh with a rich, nutty flavour and buttery texture. Avocados are nutritionally rich as it provide thiamine, riboflavin, and vitamin A, E and folate. And also in some varieties, the flesh contains as much as 25 percent unsaturated oil. They also supply more soluble fibre than other fruit and contain a number of useful minerals including iron, copper and potassium.
Some of the common avocado recipes are:
Avocado smoothies, salads, avocado toast, baked avocado, avocados with eggs, etc.
Jalapenos are small hot peppers which can be green at its initial stage or red when they are ripe. The sour-spicy taste with acidic afterburn is what makes these peppers unique and distinct. If you are looking to add something spicy then you are on the right track. Jalapeno will give you the right amount of spiciness in your life.
Moreover, India is one of the largest producers of jalapenos so availability is not an issue. It goes by several names such as Lalmirchi in Hindi, Lanka Maricha in Bengali, Menasinakai in Kannada. Also, Molagu in Malayalam, Mircha Kaya in Telugu, and Milagai in Tamil.
Rich in vitamins A and C and potassium. They also have carotene, an antioxidant that may help fight damage to your cells as well as folate, vitamin K, and B vitamins.
Jalapeno goes well in stir-fries, gravies, pickles, pizza, eggs, burgers, dips, salads, stuffed jalapeno, jalapeno salan, etc.
Basil is an herb in the mint family. It is a flavorful, green leafy herb that originated in Asia and Africa. It is by far the most used herb in the world.
In India, Basil is a sacred plant. It is a symbol of eternal life, faithfulness, and love.
Basil contains Vitamin A, Vitamin K, Iron, Manganese, Calcium, and essential oils. Additionally, it is also brimming with antioxidants, such as beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene.
However, all these nutrients compounds happen to leave the herb during the process of drying. Therefore, use fresh basil leaves whenever possible to get the most of them.
Basil gives zest to tomato dishes, salads, zucchini, eggplant, meat seasonings, stuffing, soups, sauces, pastas, pizzas, basil tea, etc. it also complements other herbs and spices such as garlic, mustard, oregano, paprika, parsley, pepper and rosemary.
Fennel is a flowering plant species in the carrot family. It is native to the Mediterranean, but is now found throughout the world. It has a pale bulb and long green stalks with yellow flowers and it can grow almost anywhere. All parts of the fennel plant, including the bulb, stalk, leaves, and seeds, are edible. It has a crunchy texture and mildly sweet flavor, making it a pleasant addition to any dish, whether eaten raw or cooked.
Fennel and fennel seeds provide important nutrients, such as vitamin C, calcium, magnesium, potassium, manganese and fiber and antioxidants like chlorogenic acid, limonene, and quercetin.
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Blueberries are tiny fruits that are plump, sweet, and juicy, with a color that ranges from indigo to deep purple due to high pigment content called anthocyanin. They are also low in calories. They are brimming with antioxidants and phyto-flavinoids. These berries are also high in potassium and vitamin C.
Some of favorite recipes featuring blueberries include Blueberry Mint Refresher, Blueberries and Cream Waffles, Black and Blueberry Pie, Blueberry Chicken Salad, Blueberry Cookies, and Blueberry smoothies, blueberry cake and pastries, muffins, etc.
Raspberries have rich color with sweet juicy taste and are enjoyable all year long. They can be used fresh or frozen. Also, it can be found in four different colors: red, black, purple, and gold. Red raspberries are the most common type found at the grocery store.
Raspberries are rich in vitamin C, manganese and vitamin K, vitamin E, B vitamins, magnesium, copper, iron, and potassium.
Raspberries work well in both sweet and savory meals.
Blackberries are the versatile fruits that will surely be a delicious addition to any diet. A berry is small in size and when ripe, is consist up of 20-50 single seeds known as drupelets. These berries which are immature are generally red or green and they later turn into purplish black, soft, juicy, fruits on ripening.
They are nutrient-dense fruits that includes vitamins such as vitamin A, thiamine, riboflavin, niacin, vitamin B6, folate, vitamin C, vitamin E, vitamin K and the minerals such as calcium, iron, magnesium, phosphorous, potassium and zinc. Also, a good source of amino acids and essential dietary fiber, and they do not contain any harmful cholesterol.
You can use blackberries in form of blackberry ice-cream, tart, cakes, blackberry glazed chicken, smoothies, pie, pancakes, shakes, muffins, chocolates, etc.
It is the edible heart-shape red fruit which belongs to the rose family. They’re an excellent source of antioxidants and plant compounds such as polyphenols, vitamin C and minerals such as manganese, potassium and vitamins such as folate. And also sodium-free, fat-free, cholesterol-free, low-calorie food.
How to use strawberries in your diet?
You can make use of these deliciously food strawberries in:
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Artichoke is a leafy vegetable. It is consider to be one of the world’s oldest cultivated vegetables which was grown by the Greeks and the Romans. This vegetable comes in two varieties: large, round artichoke and the long artichoke which is most commonly eaten. Artichokes are certainly delicious, easy to prepare, and fun to eat.
Artichoke is high in nutrition and also low in calories. They are a good source of magnesium, potassium, folate, vitamin C, iron and antioxidants like cynarin and silymarin. Also, it’s edible parts are one of the richest sources of polyphenols, fibre, minerals and inulin (prebiotic).
How to include artichokes in your diet?
You can make spinach artichoke dip, roasted artichoke, soups and stews, stuffed artichoke, pizza, salad, pasta, fritters, tarts, kofta, artichoke sabzi, curry, etc.
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Thai chili has smooth skin that turns from immature bright green to a vibrant mature. It is available year-round. It kind of looks like a bird’s beak in its appearance. The chili is small, but is quite hot. The flesh is thin, crisp, and pale red, encasing a central cavity filled with small, round, and flat cream-colored seeds. Thai chili has a fruity flavor with a pungent heat that slowly builds and then lingers on the palate.
How to make use of thai chili in your diet?
These chilis are widely use in a variety of dishes like soups, salads, and stir-fry dishes, in a wide variety of sauces, pastes, and marinades, used as a condiment or eaten raw, both fresh and dried.
Brussels sprouts are compact packed leaves into spherical-shape heads and available year-round. These sprouts are name after Brussels, Belgium, where they are believe to have first cultivated in the 16th century. Their leaves color range from sea green to fern green. They have the flavor of the earth and the bitter sweetness of cabbage and also the younger the Brussels sprouts, the sweeter the taste.
How to use brussels sprouts in your diet?
You can add Brussels sprouts in casseroles, soups, roasted vegetables, and salad.
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Thyme is a herb from the mint family. It is easy to grow and usually thrive in rocky crevices and containers, usually having woody stems and a base. It has a distinct taste which makes it a staple in culinary practices. But now thyme is also fast gaining popularity for its medicinal qualities, such as its ability to help treat acne and high blood pressure.
Thyme is rich in various vitamin and minerals such as vitamin C, vitamin A, copper, fiber, iron, manganese.
How can you use thyme in your diet?
You can use thyme as a condiment or add it to pasta or rice, use fresh leaves or whole sprigs while preparing meat or poultry, and use it with fish.
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Oregano is an herb which can be of use to flavor foods. It is consider a staple herb in many cuisines around the world. This herb has olive-green leaves and purple flowers and can be find as fresh, dried or as an oil.
Also, contains antioxidants like thymol and carvacrol and an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium.
How can you use oregano in your diet?
This versatile herb can be of use in various cuisines and dishes like pizza and pasta sauce, can be used as a sprinkler on lamb, chicken, fish dishes and in soups or stews.
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Rosemary is a fragrant herb native to the Mediterranean region and its plant is perennial (lives more than 2 years). It is a versatile herb which can be use as a culinary condiment, to make bodily perfumes, and for its potential health benefits. It can be use as both fresh and dried.
This herb not only tastes good in culinary dishes, such as rosemary chicken and lamb, but it is also a good source of iron, calcium, and vitamin B-6.
It is typically prepare as a whole dried herb or a dried powdered extract, while teas and liquid extracts are made from fresh or dried leaves.
The herb has been hail since ancient times for its medicinal properties. Some of the benefits of this herbs are:
How can include rosemary in your diet:
In cooking, rosemary is can be use as a seasoning in a variety of dishes, such as soups, casseroles, salads, and stews. Use rosemary with chicken and other poultry, game, lamb, pork, steaks, and fish, especially oily fish. It also goes well with grains, mushrooms, onions, peas, potatoes, and spinach.
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