Vegetables are an essential part of a healthy diet, providing a wide range of vitamins, minerals, and other nutrients.
There are many different types of vegetables, each with its own unique flavor and health benefits.
In this article, we will be focusing specifically on vegetables that start with the letter “N”.
Whether you’re looking to add some variety to your diet or simply want to learn about new and interesting vegetables, read on for a comprehensive guide to the “N” vegetables.
Vegetables that start with N:
- Navy Beans:
Navy beans, also known as haricot beans, are small, oval-shaped white legumes that are native to the Americas.
They are known for their creamy texture and mild, slightly sweet flavor.
Navy beans are a good source of fiber, protein, and a variety of vitamins and minerals, including iron, phosphorus, and potassium.
They are also low in fat and calories, making them a healthy and filling addition to a balanced diet.
Navy beans are commonly used in soups, stews, and salads, and they are a key ingredient in the classic dish of baked beans. They can also be pureed and used as a base for dips or spreads.
When selecting navy beans, look for bags or packages of beans that are uniform in size and free of any discoloration or cracks.
Store navy beans in an airtight container in a cool, dry place for up to a year.
Before cooking, rinse the beans well and sort through them to remove any small stones or debris.
- New Potatoes:
New potatoes, also known as baby potatoes, are a type of potato that are harvested before they reach full maturity.
They have thin skin and a delicate, buttery flavor that makes them a popular choice for roasting, boiling, and grilling.
New potatoes come in a variety of colors, including yellow, red, and purple, and they are typically smaller than mature potatoes.
They are often boiled, roasted, or grilled and served as a side dish, but they can also be used in salads, stews, or soups.
In terms of nutrition, new potatoes are a good source of carbohydrates, fiber, and vitamins B and C. They are also a good source of potassium and provide small amounts of other minerals such as iron and magnesium.
When selecting new potatoes, look for firm, evenly sized potatoes with smooth, unwrinkled skin.
Store new potatoes in a cool, dark place for up to a few weeks.
Before cooking, wash and scrub the potatoes well to remove any dirt or debris.
- Nopales:
Nopales are the pads of the prickly pear cactus, which is native to the Americas.
They have a slightly tart and tangy flavor and a slightly crunchy texture that makes them a popular addition to salads, stews, and salsas.
They are a staple ingredient in Mexican cuisine and are enjoyed for their unique texture and mild, slightly tart flavor.
Nopales are low in calories and high in fiber, as well as vitamins and minerals such as vitamin C, calcium, and potassium. They are also a good source of antioxidants and anti-inflammatory compounds.
Nopales can be used in a variety of dishes, both raw and cooked.
Raw nopales are often diced and used in salads or as a garnish for tacos and other Mexican dishes.
Cooked nopales are usually grilled, roasted, or boiled and can be used in stews, soups, or scrambled eggs.
When selecting nopales, look for pads that are firm, with smooth and vibrant green skin.
To prepare, the spines and thorns must be removed from the pads, which can be done by carefully cutting them off with a sharp knife or by grilling or boiling the pads first.
Once prepared, nopales can be stored in the refrigerator for up to a week.
- Napa Cabbage:
Napa cabbage, also known as Chinese cabbage, is a type of cabbage that is widely used in Asian cuisine.
It is a leafy vegetable that has a mild, slightly sweet flavor and a tender texture.
Napa cabbage is cylindrical in shape, with broad, white stems and green leaves that are slightly crinkled.
In terms of nutrition, napa cabbage is a good source of fiber, vitamins C and K, and calcium. It is also low in calories and high in water content, making it a healthy addition to a balanced diet.
Napa cabbage is commonly used in Asian cuisine, particularly in stir-fries, soups, and salads.
It can be eaten raw or cooked, and its delicate flavor and tender texture make it a versatile ingredient that can be paired with a variety of flavors and seasonings.
When selecting napa cabbage, look for heads that are firm, heavy for their size, and free of discoloration or wilting.
Store napa cabbage in the refrigerator, where it will keep for up to a week.
Before using, rinse the leaves thoroughly and cut off any tough or yellowed outer leaves.
- New Zealand Spinach
New Zealand spinach, also known as Tetragonia tetragonoides, is a leafy green vegetable that is native to New Zealand.
It is a low-growing plant that produces small, triangular leaves that are similar in appearance to true spinach but with a slightly crunchier texture.
New Zealand spinach is prized for its crisp texture and slightly tangy flavor, which is said to be similar to that of watercress.
It is a good source of vitamins A and C, as well as iron and calcium.
New Zealand spinach can be used in a variety of dishes, both raw and cooked.
Raw leaves can be used in salads or as a garnish, while cooked leaves can be used in soups, stews, or stir-fries.
When selecting New Zealand spinach, look for crisp, bright green leaves that are free of yellowing or wilting.
Store the leaves in a plastic bag in the refrigerator for up to a few days. Before using, rinse the leaves well to remove any dirt or debris.
- Nettles
Nettles, also known as stinging nettles, are a type of wild green plant that is found in many parts of the world.
Despite their prickly, stinging leaves, nettles are considered to be a nutritious and flavorful food source that has been used for centuries in traditional medicine and cuisine.
Nettles are a good source of vitamins A, C, and K, as well as minerals such as iron, calcium, and potassium.
They are also rich in antioxidants and have been shown to have anti-inflammatory and anti-allergic effects.
Nettles can be prepared and eaten in a variety of ways, including as tea, soup, or puree.
They can also be blanched or sautéed to remove their stinging properties and then added to recipes such as frittatas, quiches, or pasta dishes.
When selecting nettles, look for young, tender leaves that are free of yellowing or wilting.
Always wear gloves when handling nettles to avoid getting stung.
Store fresh nettles in a plastic bag in the refrigerator for up to a few days.
Before using, rinse the leaves well to remove any dirt or debris.
- Nanohana
Nanohana, also known as rapeseed greens or canola greens, is a type of leafy green vegetable that is popular in Japanese cuisine.
It is the young shoots of the rapeseed plant, which is also used to produce canola oil.
Nanohana is prized for its crisp texture and slightly bitter flavor, which is similar to that of mustard greens.
It is a good source of vitamins A, C, and K, as well as minerals such as iron and calcium.
Nanohana can be prepared and eaten in a variety of ways, including blanched, sautéed, or stir-fried. It is often used as a garnish or side dish and is also a popular ingredient in soups and stews.
When selecting nanohana, look for young, tender shoots that are free of yellowing or wilting.
Store fresh nanohana in a plastic bag in the refrigerator for up to a few days. Before using, rinse the shoots well to remove any dirt or debris.
- Nori
Nori is a type of edible seaweed that is widely used in Japanese cuisine, particularly in the preparation of sushi.
It is a thin, black, or dark green sheet that is made from the dried leaves of the Porphyra seaweed plant.
Nori is a good source of vitamins B12 and C, as well as minerals such as iodine, iron, and calcium.
It is also high in fiber and contains antioxidants that have been shown to have anti-inflammatory and anti-cancer effects.
Nori is most commonly used as a wrap for sushi rolls, but it can also be used as a seasoning or garnish in a variety of dishes.
It has a slightly salty, savory flavor that adds depth and umami to a wide range of recipes.
When selecting nori, look for high-quality sheets that are free of discoloration or tears.
Store nori in an airtight container in a cool, dry place for up to a few months. Before use, it is often toasted lightly over an open flame to bring out its flavor and crispness.
- Neeps
Neeps, also known as turnips, is a root vegetable that is popular in Scotland and other parts of the UK.
They are typically peeled and diced or mashed and are often served as a side dish, particularly alongside haggis on Burns Night.
Neeps are a good source of vitamin C and potassium, and they also contain smaller amounts of other essential vitamins and minerals.
They have a mild, slightly sweet, and earthy flavor, and a tender, crunchy texture that is similar to that of rutabaga or turnip.
In Scotland, neeps are often paired with tatties (potatoes) and served as a creamy, buttery mash, or diced and roasted as a side dish.
They can also be added to soups, stews, and curries to add extra flavor and texture.
When selecting neeps, look for small to medium-sized roots that are firm and free of blemishes or soft spots.
Store fresh neeps in the refrigerator for up to a week, and peel and prepare them just before using.
- Nasturtium
Nasturtium is a plant that is grown for its bright, vibrant flowers and its edible leaves and flowers.
It is a popular choice for edible landscaping, as it adds color, flavor, and interest to gardens, containers, and window boxes.
The leaves and flowers of nasturtium have a slightly spicy, peppery flavor that is similar to that of a watercress or arugula.
They are often used in salads, sandwiches, and as a garnish, and can also be used to add flavor to soups, sauces, and other dishes.
In addition to its culinary uses, nasturtium is also prized for its beauty and versatility.
The flowers come in a range of vibrant colors, including red, orange, yellow, and pink, and they bloom continuously from early summer until the first frost.
Nasturtium is easy to grow and care for, and it is well suited to a wide range of climates and soils.
It is also a great choice for those who are looking to attract pollinators, as the flowers are very attractive to bees, butterflies, and other beneficial insects.
When selecting nasturtium plants, look for healthy, vigorous specimens that are free of pests or diseases.
Be sure to plant nasturtiums in a sunny location with well-drained soil, and water them regularly to ensure that they receive enough moisture.
Conclusion
In conclusion, the letter N boasts a diverse array of nutritious and flavorful vegetables that are enjoyed by people all around the world.
From the crisp and tangy New Zealand spinach to the tender and slightly bitter nanohana, these vegetables provide a range of textures, flavors, and nutritional benefits.
Whether you’re looking to add some extra greens to your diet or are looking to try something new, the vegetables that start with N are definitely worth exploring.
By incorporating these delicious and healthy options into your meals, you can ensure that you are getting a wide range of essential vitamins, minerals, and antioxidants to support your overall health and well-being.
Read also: Vegetables That Start With H / Vegetables That Start With G
