Nutritional Value of Vegetables

Knowing the nutritional value of vegetables is important when learning how to cook vegetables to preserve the nutrients they contain. We are becoming increasingly aware that there are many important vitamins in vegetables and many important minerals in vegetables. By eating a variety depending if we are cooking vegetables to preserve nutrition, we are sustaining the health of our bodies.


It is important that we understand the nutritional value of vegetables when learning how to cook vegetables. Vegetables provide not only starches and sugar for energy but several forms of protein. Most importantly there are large amounts of vitamins such as ABCE and B2. Equally important is that there are many minerals in vegetables like calcium, phosphorus, iron, copper, manganese, sulphur and iodine. The use of many vegetables also helps to keep up the body’s normal alkaline balance, which contributes largely to health and vitality.

Nutritional Value of VegetablesNutritional Value of Vegetables

When learning how to cook vegetables the following will help to select the nutritional values of vegetables for your cooking to give maximum protection. A good rule of thumb to get the nutritional value of vegetables is to try to eat something of every color each week. For instance eat corn (yellow) one day and a beet recipe (red) the next, then cook asparagus (green) or maybe cauliflower. 

NUTRITIONAL VALUE OF VEGETABLES: VITAMINS

  • ARTICHOKES A B B2 C
  • ASPARAGUS A B2
  • LIMA BEANS A B B2
  • STRING BEANS A B B2 C
  • BEETS A B B2 C
  • BEET LEAVES A B B2
  • BROCCOLI A B B2 C
  • BRUSSELS SPROUTS A B
  • COOKED CABBAGE A B B2 C
  • CARROTS A B B2 C
  • CAULIFLOWER A B B2 C
  • CELERY A B C
  • CHICORY A C
  • CHINESE CABBAGE A B B2 C
  • COLLARDS A B B2 C
  • YELLOW SWEET CORN A B B2
  • CUCUMBERS A B B2 C
  • DANDELION GREENS A B B2 C
  • EGGPLANT A B B2 C
  • ENDIVE A C
  • ESCAROLE A B2 C
  • KALE A B B2 C
  • KOHLRABI B C
  • LETTUCE A B B2 C
  • MUSTARD GREENS A B B2 C
  • OKRA A B
  • COOKED ONIONS A B B2 C
  • PARSLEY A B C
  • PARSNIPS A B
  • GREEN PEAS A B B2 C
  • GREEN PEPPERS A B C
  • PIMIENTOS A C
  • WHITE POTATOES A B B2 C
  • RADISHES A B C
  • ROMAINE A B B2
  • RUTABAGA A B C
  • SAUERKRAUT A B C
  • SPINACH A B B2 C
  • HUBBARD SQUASH / BUTTERCUP/ WINTER SQUASH A B B2
  • SUMMER SQUASH A B B2
  • FRESH SOYBEANS A B B2
  • SWEET POTATOES A B B2 C
  • SWISS CHARD A B
  • TOMATOES A B B2 C
  • WHITE TURNIPS A B B2 C
  • TURNIPS GREENS A B B2 C
  • VEGETABLE MARROW A B B2
  • WATERCRESS A B B2 C
  • ZUCCHINI A B B2

MINERALS IN VEGETABLES

  • Calcium: Turnip tops, Collards, Kale, Watercress, Cauliflower, Endive, Dried lentils, Swiss chard, Kohlrabi, Spinach, Celery, Dandelion greens

  • Copper: Dried navy beans, Dried lima beans, Dried peas, Dried lentils, Turnips, Radishes, Lettuce, Cauliflower, Onions, Watercress, Asparagus, Beet greens

  • Iron: Dried lima beans, Dried lentils, Dried navy beans, Turnip tops, Beet greens, Swiss chard, Dandelion greens, Watercress, Dried sweet corn, Spinach, Kale

  • Manganese: Chestnuts, Dried peas, Dried lima beans, Dried navy beans, Turnip tops, Beet greens, Spinach, Beets, Okra, Sweet corn, Artichokes, String beans

  • Phosphorous: Dried beans, Dried peas, Dried lentils, Dried sweet corn, Dried lima beans, Brussels sprouts, Fresh sweet corn, Broccoli, String beans

SWEET AND SOUR RED CABBAGE RECIPE

Sweet and Sour Red Cabbage RecipeSweet and Sour Red Cabbage Recipe
  • 1 Medium young purple cabbage
  • 1 Tablespoon sugar
  • ¼ Cup vinegar
  • 1 Teaspoon salt
  • Dash pepper
  • Dash dry mustard

Slice cabbage thinly; steam in a small amount of water until tender crisp.

Heat until warm the sugar, vinegar, salt, pepper and mustard in small pan.

Beat egg; fold into vinegar mixture.

Pour egg vinegar mixture over cabbage; serve immediately.

NOTE: It is normal for the egg vinegar will curdle when mixed.

VEGETABLE MEDLEY RECIPE WITH BUTTERED PECANS

  • 2 Cups cooked green beans
  • 2 Cups fresh or frozen peas
  • 2 Cups cooked carrots
  • 1 Chicken bouillon cube
  • ½ Teaspoon celery salt
  • ½ Teaspoon black pepper
  • 2 Tablespoons butter
  • 4 Tablespoons chopped pecans
  • ¼ Teaspoon black pepper
  • Parmesan cheese

Cook the green beans and carrots until tender crisp; peas don’t have to be precooked.
Combine carrots, green beans and peas in saucepan with water to cover.
Add bouillon cube, celery salt and ½ teaspoon pepper; bring to boil, reduce heat and simmer together 15 minutes.
Melt butter in large skillet; add pecans and cook until golden stirring often.
Drain vegetables and add to skillet; mix and cook until thoroughly heated.
Sprinkle with ¼ teaspoon pepper and Parmesan cheese; serve hot.