December 31, 2020

The 6 Most Underrated Veggies and How to Enjoy Them

These neglected vegetables deserve a place on your plate

steamed artichoke with butter

Do you rely on go-to vegetables like broccoli, spinach and carrots mainly because your family will eat them? If so, some awesome veggies are flying under your radar.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Registered dietitian Julia Zumpano, RD, LD, suggests you give six veggies a try:

1. Brussels sprouts

Many common vegetables belong to the cabbage family (genus Brassica). The edible members of this family are called cruciferous vegetables. One veggie that falls into this category are Brussels sprouts.

“Properly prepared Brussels sprouts are a tremendous addition to your veggie options,” says Zumpano. “They’re a great source of vitamins C and K, and provide fiber, too.”

Some researchers have suggested that sulforaphane may play a major role in preventing prostate and colon cancer. You can find high levels of sulforaphane in Brussels sprouts.

Like its cruciferous cousin the cabbage, Brussels sprouts give off hydrogen sulfide gases when cooked too long. These can be off-putting.

Prep tip: Overcooking Brussels sprouts makes them smell and also robs them of their nutritional benefits. For optimum nutrition, quarter and steam Brussels sprouts for less than 5 minutes. Then, finish off by adding a little garlic or lemon.

2. Watercress

People don’t always know what to do with watercress, but this cruciferous veggie packs a serious punch. Watercress is a white crunchy veggie that has a mild flavor.

Study after study is documenting watercress’ amazing benefits. Researchers are studying its potential in reducing smoking carcinogens, turning off breast cancer signals and alleviating physical stress from workouts.

The big prize came in 2014, when watercress was named the top powerhouse veggie in terms of antioxidants.

Prep tip: Watercress is an easy, toss-into-anything kind of veggie, she says. Add it to salads or a stir fry, pairs well in Asian cuisine, or place it on top of a beautiful piece of wild fish.

Advertisement

3. Artichokes

Artichokes are a versatile veggie — you can eat the hearts as well as the leaves.

“Artichokes are extremely rich in antioxidants and are a good source of folate, potassium and many other vitamins and minerals,” she says. “Plus, they’re low in calories with just 45 calories in 1 cup cooked hearts. They also have about 5 grams of fiber.”

Prep tip: Try steaming artichokes and eating the tender ends of the leaves. Steaming veggies is fast and easy. Then dip in olive oil, hummus, olive dip or Greek yogurt dip. You can also defrost frozen artichokes and add to green salad, tuna salad, or pasta salad.

4. Cauliflower

Don’t be fooled by its pale color — cauliflower is packed with nutrients. Like other cruciferous veggies (Brussels sprouts, cabbage, kale, bok choy and broccoli), it’s rich in glucosinolates. Glucosinolates are being studied for their anti-cancer properties. Plus, a number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer.

Cauliflower can be steamed whole, sliced into thick “steaks” and then coated with any combination of toasted sesame seed oil, lemon juice, soy sauce, cumin, coriander, anise or chili pepper. This dish makes a particularly impressive presentation, and it’s on almost everyone’s diet, whether you eat gluten-free, vegan or paleo.

More recently, cauliflower has been used as a rice or potato alternative, for a low carb side dish try riced cauliflower (can find it pre-riced in the frozen section) or mashed cauliflower (replace cauliflower for the potato in your favorite masher recipe.)

Prep tip: Line a cookie sheet with foil, mist it with olive oil, and line up prepped cauliflower florets. Top with another mist of olive oil and a dash of garlic, black pepper or Parmesan cheese. Bake at 425°F for 10-20 minutes until fork-tender.

5. Broccoli rabe

Everyone knows about broccoli, but this cross between broccoli and kale is underrated and underconsumed in the United States.

“Broccoli rabe is extremely nutritious, loaded with iron, calcium, zinc, vitamins A, C and K,” Zumpano says. “Like other cruciferous veggies, it contains potentially cancer-fighting glucosinolates.”

Prep tip: Lightly sauté broccoli rabe’s leaves, buds and stems with extra virgin olive oil, lemon juice, garlic and cashew butter. “The best way to enhance cruciferous veggies’ nutrients is to prepare them raw, lightly steamed or sautéed,” she notes.

Advertisement

6. Cucumber

Cucumber may not be as dense in nutrients as other veggies, but considering it has only 16 calories and 4 grams of carb per cup, it packs a punch.

Cucumbers are a good source of vitamin K, potassium, pantothenic acid, phosphorus, copper and manganese.

Prep tip: Cucumbers can be used in so many ways — as a snack with hummus or Greek yogurt dip, in salad or in sushi, to replace chips or crackers for guacamole and cheese, to add flavor to water and mixed drinks. Cucumbers are also a great veggie to introduce to kids.

Endless ways to prepare veggies

Keeping raw veggies on hand for munching is good for your waistline and your health.

The strong flavors of cruciferous veggies stand up against lots of distinctive spices, herbs and garnishes. For example, try cooking chicken or salmon on a thick bed of bok choy and cabbage with a sauce of balsamic vinegar, olive oil, garlic, ginger, honey, fresh tomato, salt and pepper. Just toss all the sauce ingredients into the blender, and give it a whirl.

“Raw veggies are also great with Greek yogurt dip or hummus — anytime and anywhere,” says Zumpano. “Eating veggies raw maximizes the nutrition and crunch and minimizes the prep work.”

Roasting cauliflower, sliced fennel, asparagus, Brussels sprouts, carrots and other veggies is also a snap, plus they’ll help spruce up your dinners. What’s not to love?

Related Articles

Buddha bowl of tofu, cucumbers, broccoli, lettuce and garbanzo beans
December 7, 2023
How To Make a Vegetarian Diet Work for a Healthier Heart

Giving up meat can have a significant effect on lowering cholesterol

Roasted Beets with Balsamic Vinegar and Herbs
December 5, 2023
Recipe: Roasted Beets With Balsamic Vinegar and Herbs

This colorful side dish will tantalize your taste buds

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

skillet of ground turkey stroganoff
November 28, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 24, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad