List of Vegetables Green/Leafy
The veggies on the list of vegetables below are the
sort of generously "fibered" and (for the most part) low-carb foods that
tend to both fill you up and help moderate your blood-sugar levels. So,
besides giving you great nutrients, they can also help you slim down.
What's not to like there, right?
But—if some enticing veggie below is one you've never
eaten before, please nibble slowly when tasting it for the first time.
Just in case you have a sensitivity you're unaware of...
Got a candidate for this list of vegetables? Share it with us, and I'll post your contribution as soon as I can.
- Amaranth: with "roots" in the
Americas, this plant yields both greens and grain. The greens, also
known as Chinese spinach, are sometimes steamed or boiled and then
mashed and mixed with various seasonings. Please note that, like
spinach, amaranth contains a fair amount of oxalic acid.
- Artichoke: a member of the sunflower family, the mature
(globe) artichoke evolves from a spectacular blue thistle-like blossom
into its somewhat forbidding veggie form. Although requiring some prep
time, the artichoke's fabulous taste and nutritional value more than
repay the effort. BTW: artichoke hearts make great appetizers!
- Arugula: mainly a salad green and also sometimes known as rocket; considered by some, including myself, to be rather bitter.
- Asparagus: the spears of this plant are a great source of
folic acid, potassium, fiber, vitamin B6, thiamine, and vitamins A and
C. To preserve its delicate taste and texture, please do not overcook
this veggie. Even two minutes is too long, IMHO. Then toss with a little
olive oil or butter, parmesan cheese, and perhaps a touch of lemon
juice or zest. Yummm.
- Beet greens: the leafy tops of the beet root. These make a
very tasty veggie dish, lacking the bitterness of certain other greens.
To avoid the joys of crunching grit, however, be sure to soak and rinse
the greens a couple of times before cooking.
- Bitterleaf: a new one for me, although apparently widely
eaten in Africa, so it belongs on this list of vegetables. There,
bitterleaf is used as not only as a vegetable but also as a remedy for,
among other things, upset stomach and skin infections. A soup made with
dried bitter leaf is said to be quite popular in Nigeria.
- Bok choy: a Chinese vegetable you may be eating already in the occasional stir fry. (Here's a nice recipe, although I'd use less onion myself and add some grated ginger.) Raw bok choy makes a great salad, by the way.
- Broccoli: chock full of great stuff, although hard for some
of us to take when cooked; makes a fine dipper for sauces when raw but
does provide more lycopene when cooked. Bummer if you don't like it that way, but oh well...
- Brussels sprouts: also more palatable to some of us when raw.
Sliced or diced, these baby cabbages add a nice peppery taste to
salads. But many people eat them whole and steamed, boiled, or roasted.
- Cabbage: self-evident, surely, and no veggie list
would be complete without it. A versatile vegetable, it can be eaten
both raw or cooked, preserved as sauerkraut or kimchi, and even baked in
quick breads! A particularly nice feature of cabbage is its long
- Catsear: sometimes called false dandelion and considered a noxious weed in Washington state (USA); said to be palatable to livestock. Ummm, maybe we don't need to race out to try this one...
- Celery: probably needs no introduction, right? This stringy
but tasty veggie is perfect for sauces and dips, although partake
sparingly if your doc wants you to cut down on sodium.
- Celtuce: named after its unique combination of celery-like
stalks and lettuce-like leaves. In China the plant is grown mainly for
the fat central stalk, which is quite crispy and tender. This one I've
neither seen nor tried, but it sounds tasty, no?
- Ceylon spinach: tender and fast growing tropical climber with
thick heart-shaped leaves and white flowers; high in vitamin A, vitamin
C, iron, and calcium.
- Chard: a mild but flavorful green not unlike spinach. Some
varieties have colorful but also very tough stems, so some cooks might
decide to retain white stems only. Nutritional studies suggest that
chard helps regulate blood sugar, a handy attribute in such a tasty
- Chaya: a popular leafy vegetable in Mexican and Central
American cuisines, it too resembles spinach. The leaves must be cooked
before eating, however, as the raw leaves are toxic. I’m giving this one a pass, myself.
- Chinese cabbage: a term covering a variety of greens used in
Chinese cuisine, including bok choy. In the West, the veggie commonly
known by this term is Napa cabbage, which has a mild, almost sweet
flavor that complements stronger-flavored ingredients.
- Collard greens: a green with thick and slightly bitter leaves
often eaten in the American South with smoked and fatty meats.
Vegetarians may want to season these greens with onions and/or garlic,
vinegar, and even some hot peppers. Collards are often eaten with feijoada, a Portuguese stew, and are also popular in Kashmir, where people eat the roots as well as the greens.
- Corn salad: also called Lewiston cornsalad, lamb's lettuce,
field salad, mâche, and rapunzel, this habitué of veggie lists has dark
spoon-shaped leaves and a particularly tangy flavor.
- Dandelion: more than just a lawn pest, the
dandelion is rich in vitamins A, B complex, C, and D, and also contains
iron, potassium, and zinc. Try adding its (well-washed!) leaves to
salads, sandwiches, and teas for extra punch, and/or make wine from its
pretty yellow flowers. (Yes!)
- Endive: a versatile veggie, endive comes in two
versions and has two separate pronunciations. One plant, often called
Belgian endive, yields small oblong heads with tightly furled
white/light-green leaves; these are pronounced ahn-deev, in the French manner. The other, with looser and darker-green curly leaves, is pronounced enn-dive. Although both make wonderful salad ingredients, the headed version is the one more-commonly cooked.
- Epazote: said to be poisonous in large quantities, but is sometimes used in small amounts to make beans more digestable. Before trying this yourself, read about it here.
- Fat hen: “Now considered a weed, fat hen was once valued for its fatty seeds and edible leaves.” (Hutchinson encyclopedia) Fun name, but you'll probably not find it in your local market.
- Fiddleheads: appearing on this list of vegetables because
they're edible ferns, both outrageously tasty and entertaining to
watch as they cook. Get them whenever you can! (And lots of luck with
that, she said grumpily.)
- Garden rocket: (see arugula)
- Golden samphire: a leafy bush with large yellow flowers growing in marshy or coastal areas; its young leaves are eaten raw or cooked.
- Good King Henry: a type of spinach eaten either raw or cooked. Native to Central and Southern Europe.
- Green beans: also known as string beans, these long green
pods are often blanched or lightly steamed. Because they're such a
versatile veggie, they taste equally good alone or combined with other
foods in stir-fry dishes, salads, and casseroles. At some USA tables,
certain holidays would feel incomplete without the traditional green-bean casserole. Here's a slightly different version of that one...
- Kai-lan: also known as Chinese broccoli or Chinese kale.
- Kale: if you don't know this veggie very well, click here. A nutritional powerhouse of its magnitude should be on everybody's "list of vegetables"!
- Kohlrabi: a bulb veggie growing above ground. Often green,
kohlrabi is also sometimes white or purple. Although its many leaf stems
give it an oddish look, it’s actually quite tasty and can be eaten
either raw or cooked. Try the bulb coarsely shredded in salads, for
example, and toss the leaves into stir fries...
- Komatsuna: a leafy vegetable with a flavor resembling mustard greens; used in salads or Asian stir-fry dishes.
- Kuka leaves: young, fresh baobab leaves; similar to spinach
and eaten in similar ways—i.e., raw or cooked. Sometimes these leaves
are dried and ground into a powder to add to soups and stews for
thickening. (Nope, I've never had the pleasure of tasting it.)
- Lagos bologi: leafy plant grown in West Africa,
South Asia, Southeast Asia, and warmer parts of North America and South
America. Rather like spinach…
- Land cress: also known as American cress, bank cress, Belle
Isle cress, Bermuda cress, early yellowrocket, early wintercress, scurvy
cress, and upland cress; easier to cultivate than watercress.
- Lettuce: I think most of us have experienced at least a few
varieties of this wonderful salad green: romaine, iceberg, oak leaf,
and mache (watch out for grit). If you can find them, try the little bitty heads that are so
cute and crunchy—sometimes called Little Gems.
- Melokhia: an Egyptian herb similar to spinach; often used in soups. A great thing about spinach—it seems to be everywhere.
- Miner’s Lettuce (a.k.a. winter purslane, Indian lettuce, and
Cuban spinach): a cooler-weather veggie that certain references advise eating in moderation because of mildly toxic elements (oxalic acid and
nitrates). Works well in salads and can also be boiled as a "faux"
spinach. (Miners used to eat it to ward off scurvy!) Click here for a fuller description...
Mizuna greens: a Japanese mustard green with jagged-edge green leaves and a peppery flavor; used in salads, stir-fries and soups.
- Mustard greens: quick to mature and easy to grow, this veggie
is a cool-season crop popular for "greens" recipes and salads. (Definitely a
veggie no "list of vegetables" should be without!)
- New Zealand spinach: also known as (among other
things) sea spinach, Botany Bay apinach, and Cook's Cabbage. Native to
New Zealand, Australia, Japan, Chile, and Argentina this plant produces
smaller and much-smoother leaves than traditional spinach. It can be
eaten in similar ways, however; like traditional spinach, it contains
- Okra: Oh boy, what can I say about okra that’s fit
for gentle ears? Let's just say that it can be an acquired taste
because of its "slime" factor. Okra pods can be
boiled, battered and fried, or roasted to either the delight or dismay of its consumer. For a more-upbeat perspective on this veggie, see this article.
- Orache: a leafy vegetable with a salty, spinach-like taste; also called red orache, mountain spinach, or French spinach.
- Pak choy: see bok choy.
- Pea pods: Self-evident, right? Wonderful cooked or raw as a crunchy "dipper" or salad ingredient. I particularly appreciate this veggie for its keeping qualities.
- Purslane: mild, chewy vegetable with a thick reddish stem; has a slight citrus flavor that's yummy in salads. **If gathering it wild, watch out for spurge,
a poisonous creeping wild plant sometimes found near purslane. (FYI:
spurge has a wiry stem that gives off a white, milky sap when you break
- Radicchio: Not green (reddish-purple), but leafy; keeps amazingly well and punches-up salads with its bright, peppery taste.
- Rapini: a green veggie with spiked leaves surrounding a green
bud that looks much like a small head of broccoli. Often, there are
small yellow flowers blooming from the buds, which are edible. Flavor
said to be nutty, sometimes bitter and pungent, and often delicious.
- Samphire: long, fleshy, bright-green, shining leaflets
(full of aromatic juice); long used as a condiment and pickle, or as a
- Sea beet: grows wild along some shores in Great Britain;
often known as wild spinach, its leaves have a pleasant texture and
taste when served raw or cooked.
- Seakale: a member of the cabbage family, it is a perennial grown for its blanched young shoots.
- Sierra Leone bologi: shade-tolerant perennial vine growing particularly in Sierra Leone; has spinach-like leaves that are often eaten steamed. Click to see a photo of Sierra Leone bologi.
- Soko: broadleaf vegetable of the Amaranth family; a popular veggie in Nigeria, where they call it soko yokoto: (“make husbands fat and happy.”) Whatever it takes, right?
- Sorrel: leafy garden herb with a sourish flavor; often used in soups, salads, and sauces. Apparently, it has a laxative effect, so…
- Spinach: ummm, we do all know this one, right?
- Sprouts: the first tender shoots, often grown indoors, from such seeds as alfalfa, broccoli, clover, and sunflower
and also from legumes. Besides having a delicious taste, sprouts are a
highly concentrated source of nutrients. Great for eating right out of
your hand, they also make a terrific salad ingredient.
- Swiss chard: see Chard.
- Taro Leaves (suggested by Jennifer in Virginia,
USA): "My husband is from Samoa, and we love to eat taro leaves...We
stack a few leaves in our hand to make a bowl, adding sliced onions,
coconut cream, salt, and sometimes corned beef or pork. Then we fold it
all up, wrap it into a foil ball to keep the cream inside, and bake it
at 325 degrees (fahrenheit) for about 3 hours. They are just lovely." BTW: please do Not eat taro leaves raw.
- Tatsoi: also called spinach mustard, spoon mustard, or
rosette bok choy; has a soft creamy texture and a subtle flavor. Said to
withstand temperatures down to –10°C (15°F) and remain edible even when
harvested under the snow.
- Turnip greens: a good calcium source for vegetarians and
everyone else, turnip greens are simply the leafy tops of mature
turnips; also worth noting is their high vitamins K and A content.
Cooking method? Foodies recommend steaming for 5 minutes or so to get
the best taste.
- Watercress: a peppery and nutritious veggie often
used in sandwiches and salads today, this cress has been promoted for
many centuries as a preventive or remedy for various maladies including
scurvy. Many people, however, eat it simply for its bright taste.
- Water spinach: green plant with very narrow leaves and light-green stalks; often used in Chinese cuisine.
- Yarrow: mostly known for blossoms, its young leaves can
be eaten either lightly cooked or in salads. BUT it is said that
extended use of this plant, either medicinally or in the diet, can cause
allergic skin rashes or lead to photosensitivity in some people. Maybe give this one a miss unless you love taking risks...
Seems like a lot of green and leafies, doesn’t it? But there are also bound to be some missing candidates from this list. Noticed some already? Then, please let us know. But above all, eat some of these veggies yourself!
Final note: For a be-all and end-all list of
vegetables, look for this excellent reference book (incredible photos)
in your library. It provides great info for
people who just want to eat more veggies. If your library doesn't have
it, you can find it at Amazon...for a price (which will be considerably
lower if you buy a used copy): Vegetables, Herbs and Fruit: An Illustrated Encyclopedia
Check out our List of Vegetables with Pods
Return to a Vegetarian Diet from a List of Vegetables
Vegetarian Diet Tips for a Slimmer, Healthier You!
Copyright 2010-2015. Lynda Edwards. All rights reserved.