Looking to add some fresh and exciting variety to your meals? Exploring vegetables that start with the letter “N” can introduce you to unique flavors and nutritious choices you might not have considered. From crunchy to tender, these vegetables are versatile and delicious, making your culinary adventures even more colorful. Let’s dive into the fascinating world of vegetables beginning with “N”!
1. Napa Cabbage
Napa cabbage is a mild, crispy Asian vegetable often used in salads, soups, and stir-fries. Its tender leaves have a subtle sweetness and are great for healthy dishes.
- Calories: 16 per 100g
- Rich in vitamin C, vitamin K, and folate
- Good source of fiber
- Contains antioxidants that reduce inflammation
Use: Best for salads, stir-fries, and kimchi.
2. Nanohana
Nanohana are tender shoots of rapeseed plants, loved in Japanese cuisine. They have a slightly bitter taste and are often sautéed or added to noodles.
- Calories: 25 per 100g
- High in vitamin C and carotenoids
- Supports eye health and immune function
- Contains antioxidants that protect cells
Use: Great in salads, soups, or quickly blanched and seasoned.
3. Nasturtium
Nasturtium is an edible plant with vibrant leaves and flowers that add a peppery flavor to dishes. It’s perfect for salads and garnishes.
- Calories: 32 per 100g
- Rich in vitamin C and manganese
- Has antioxidant and anti-inflammatory properties
- Provides dietary fiber
Use: Excellent in salads, as a garnish, or in homemade pestos.
4. Navy Beans
Navy beans are small white beans that are hearty and nutritious. They are often cooked into soups and stews.
- Calories: 337 per 100g (cooked: 140)
- High in protein and dietary fiber
- Rich in iron, magnesium, and B vitamins
- Support digestive health and reduce inflammation
Use: Ideal for soups, salads, and bean dips.
5. Neeps (Rutabaga)
Neeps are sweet, starchy root vegetables, similar to swedes. They are versatile and can be mashed, roasted, or added to soups.
- Calories: 33 per 100g
- A good source of vitamin C and potassium
- Contains antioxidants that may reduce inflammation
- High in fiber, supporting digestion
Use: Perfect for mashing, roasting, or adding to stews.
6. Nettles
Nettles are young, tender leaves packed with nutrients. They must be cooked to neutralize stinging hairs but are rich in vitamins and minerals.
- Calories: 42 per 100g (cooked)
- High in vitamins A, C, and calcium
- Offers antioxidants and anti-inflammatory benefits
- Supports bone health
Use: Ideal for soups, teas, and pesto after cooking.
7. New Potatoes
New potatoes are young, small potatoes harvested early. They are tender and have a delicate flavor.
- Calories: 70 per 100g
- Provides vitamin C, potassium, and B vitamins
- Contains fiber and antioxidants
- Supports immune system and heart health
Use: Best boiled, steamed, or roasted in salads and sides.
8. New Zealand Spinach
New Zealand spinach is a leafy green with a mild flavor, unlike true spinach. It’s great for salads or cooked dishes.
- Calories: 22 per 100g
- Rich in vitamins A and C, iron, and calcium
- Contains antioxidants supporting overall health
- Low in calories, ideal for weight management
Use: Good in salads, sautés, or smoothies.
9. Nopales
Nopales are cactus pads with a slightly tart flavor. They are popular in Mexican cuisine and are rich in nutrients.
- Calories: 16 per 100g
- High in vitamin C, fiber, and antioxidants
- Anti-inflammatory and blood sugar-regulating properties
- Support digestion and immune health
Use: Eat grilled, chopped for salads, or scrambled with eggs.
10. Nori
Nori is edible seaweed, often used in sushi rolls. It is nutrient-dense and easy to add to various dishes.
- Calories: 35 per 100g
- Rich in iodine, vitamin C, and vitamin K
- Contains antioxidants and anti-inflammatory compounds
- Supports thyroid health and immunity
Use: Ideal for sushi, snack sheets, or adding to soups and rice bowls.
11. Nagaimo Yam
Nagaimo is a crunchy, sticky yam from Japan. It’s often eaten raw or cooked and adds a unique texture.
- Calories: 118 per 100g
- High in vitamin C, B6, and dietary fiber
- Contains antioxidants that reduce inflammation
- Boosts immune function and digestion
Use: Great in grated form for sushi, salads, or cooked dishes.
12. Nantes Carrot
Nantes carrots are sweet, cylindrical carrots popular for their flavor and juiciness.
- Calories: 41 per 100g
- Rich in beta-carotene, vitamin A, and antioxidants
- Supports eye health and immune system
- High in fiber, aiding digestion
Use: Perfect raw in salads, roasted, or added to stews.
13. Napini Kale
Napini kale refers to the flowering stems of certain kale varieties, similar to broccolini. They are tender and nutritious.
- Calories: 49 per 100g
- High in vitamins A, C, and K
- Contains antioxidants and anti-inflammatory compounds
- Supports bone and immune health
Use: Excellent for stir-fries, sautés, or garnishes.
14. Napoli Tomatoes
Napoli tomatoes are a variety known for their rich flavor and versatility in cooking.
- Calories: 18 per 100g
- High in vitamin C and antioxidants like lycopene
- Supports heart health
- Contains fiber beneficial for digestion
Use: Ideal for sauces, salads, and roasting.
15. New Zealand Yam (Oca)
Oca is a colorful tuber with a tangy flavor, often used in soups or roasted.
- Calories: 82 per 100g
- Rich in vitamin C and minerals like potassium and iron
- Contains antioxi\ants
- Supports immune health
Use: Best roasted, boiled, or added to stews.
Jean Smith is a fitness enthusiast and blogger who focuses on fitness and a healthy lifestyle. She is passionate about assisting people in living healthier lifestyles and is constantly on the lookout for new and creative methods to stay fit and healthy. Her articles are excellent resources for anyone interested in improving their health and fitness.