When you think of root vegetables, carrots, garlic, onions, and potatoes likely come to mind. But did you know that there are so many more root vegetables you can enjoy in a variety of ways? With their many health benefits, root vegetables are a great addition to your diet. Let’s take a look at this full list of root vegetables and see what you can add to your meals.
What Are Root Vegetables?
Root vegetables come from the part of a plant that grows within the ground and absorbs nutrients from the soil. These parts of the plant include edible roots, tubers, and bulbs. They are a good way to add essential nutrients to your diet, in addition to all the green leafy vegetables you likely already eat. Incorporating root vegetables into your meals is a great choice for a healthy diet.
The most well-known root vegetables are carrots, garlic, yellow onions, and potatoes.
Root Vegetables List
While most people are familiar with common root vegetables like garlic, red beets, and orange carrots, there are many more options to explore. Here’s a comprehensive list of root vegetables you can enjoy:
- Bamboo Shoots
- Beetroot (don’t forget about the tasty beetroot leaves!)
- Burdock Root
- Carrot
- Cassava
- Celeriac
- Chicory
- Daikon Radish
- Fennel
- Galangal
- Garlic (have you ever tried fermented garlic? It has loads of health benefits!)
- Ginger
- Horseradish
- Jerusalem Artichoke
- Jicama
- Kohlrabi
- Lotus Roots
- Maca
- Malanga
- Onion
- Parsnip
- Potatoes – Check out: Sweet Potato vs Russet Potato
- Radish
- Rutabaga
- Salsify
- Shallots
- Swede
- Sweet Potatoes
- Taro
- Turmeric
- Turnip
- Water Chesnut
- White Sweet Potatoes
- Yams (Ñame)
- Yuca
Health Benefits of Root Vegetables
Root vegetables are not only delicious but also packed with nutrition. They are full of dietary fiber, antioxidants, and a wide variety of vitamins and minerals. Additionally, they are low in calories, fat, and cholesterol. The starchy carbohydrates found in root vegetables provide sustained energy and can be beneficial for your gut.
Root vegetables break down slowly, providing food for your gut bacteria and creating short-chained fatty acids that are essential for your health.
How to Cook Root Vegetables
Root vegetables can be cooked in various ways depending on your preferences. Here are a few cooking methods you can try:
Raw
Not all root vegetables can be eaten raw, but if they can, you can grate them and add them to salads or cut them into sticks for a healthy snack.
Steamed or Boiled
To steam root vegetables, chop or slice them into pieces and place them in a steamer basket. Steam for about 30-40 minutes or until they are tender. If you prefer boiling, bring a pot of slightly salted water to a boil and add the vegetables. Boil until tender, then strain and serve.
Grilled
Preheat the grill to 425 degrees Fahrenheit. Chop or slice the root vegetables into uniform pieces and place them on a grilling sheet. Toss them with oil and season to taste. Cook until tender, stirring every 15 minutes.
Oven-Roasted
Preheat the oven to 425 degrees Fahrenheit. Chop the root vegetables into pieces and place them on a baking sheet. Toss with oil and seasoning before cooking until tender, stirring every 15 minutes. You can also top them with a balsamic vinegar glaze or vinaigrette for added flavor.
Sautéed
Chop the root vegetables into bite-sized pieces and sauté them in a large frying pan with oil over medium-high heat. Cover with a lid and stir periodically until golden brown and tender.
Final Summary
Root vegetables like red onions or golden beets are a great addition to your diet. They are full of essential nutrients, dietary fiber, and antioxidants. Incorporating them into your meals can have many health benefits, including improving digestion, reducing the risk of cancer, and lowering blood pressure. So, go ahead and explore the diverse world of root vegetables to nourish your body and delight your taste buds.