50+ Vegan Leafy Greens Recipes (2024)

FAQs

What is the healthiest green leafy vegetable? ›

Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.

Leafy green products include romaine lettuce, green leaf lettuce, red leaf lettuce, butter lettuce, baby leaf lettuce, escarole, endive, spring mix, spinach, cabbage, kale, arugula, and chard.

Broccoli is indeed a dark green leafy vegetable. It belongs to the cruciferous family, along with collard greens, Brussels sprouts, and cauliflower.

Celery is a leafy green vegetable whose roots, stalks, leaves, and seeds can be used in the kitchen.

Leafy green vegetables like kale and spinach are high in vitamins, minerals, and fiber. Adding a variety of greens to your diet may help boost brain health and lower your risk of some diseases. Leafy green vegetables are an important part of a healthy diet.

While all lettuce is going to provide you with healthy vitamins and minerals, romaine lettuce is the most nutrient-dense, says registered dietitian Danielle Crumble Smith. “It's going to have the highest amount of vitamin A, K, C,” she says.

Add to that the fact that most leafy green vegetables contain high levels of fiber, iron, magnesium, potassium, folate, and calcium, are rich in v​​itamins A, C, E and K, and have very little sodium, cholesterol, and carbohydrates, you can see why green vegetables should be a part of your daily diet.

Why some people don't like it: Some people find raw spinach too bitter, while overcooking the leafy green may make the leaves soggy and mushy. Tips for altering the taste: Sass said adding fruit to your spinach salad cuts the bitter flavor. It will taste even better with a drizzle of olive oil for seasoning.

What organs does asparagus help? ›

Asparagus contains potassium, an important nutrient for keeping your heart, bones, kidneys and nerves functioning and healthy. You may be surprised to learn that this stalky vegetable also consists of a compound called asparaptine, which may help improve blood flow, in turn lowering blood pressure.

Celery is a nutrient-rich, low-calorie food. Two stalks of celery contain only 15 calories. Aside from its low calorie count, celery contains dietary fiber, vitamin K, and small amounts of vitamins A and C, calcium and iron. Although celery also contains some natural sodium, it's still considered a low-sodium food.

Aim for eating three to five servings of vegetables like celery a day. 5 Eating even more servings of vegetables, both cooked and raw, is better. A vegetable serving is: One-half cup of cooked vegetables.

Celery with peanut butter is a nutrient-rich snack. Celery and peanut butter are two minimally processed, nutrient-rich foods. As a result, combining the two results in a snack that's rich in fiber and protein. It's also a good source of niacin, manganese, copper, magnesium, and heart-healthy fats ( 1 , 2 ).

There is no single most healthy vegetable, but eating a variety of vegetables can improve health and well-being. Nutritious options to add to the diet include spinach, peas, sweet potatoes, and tomatoes.

Kale is considered one of the most nutrient-dense super greens, containing over 100% of the daily value of vitamins A and C and 684% of vitamin K's daily value. This super green is also known for helping the body digest bad fats.

Another strategy: Opt for leafy greens that can be cooked, like spinach or kale. The heat will kill bacteria. This is particularly important for people who are more susceptible to the ill effects of food poisoning, such as those who are immunocompromised, pregnant or elderly.

The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium. Spinach has more vitamin A, C, K, folate, potassium, magnesium, manganese, and iron.