16 Plant Foods You Might Not Have Heard Of
From brown rice to heirloom tomatoes to blueberries, plant foods are all the buzz these days. And with good reason—eating a diet rich in whole plant foods is linked with a longer life span, a healthier brain and heart, and less risk of obesity, diabetes, and cancer. But there is a whole wide world of plant foods beyond the ordinary. In fact, there are more than 40,000 edible plant species on the planet, each with its own unique story to tell on how it nourishes the mind, body, and soul. That’s why I asked some of my top RD friends to weigh in on some of their favorite plant foods to try that you might not have heard of. Get acquainted with each and every one of these plant foods!
16 Plant Foods You Might Not Have Heard Of
1. Barley
Get to know this whole grain, crunchy fiber king in a variety of recipes, such as side-dishes, salads, and soups. “It makes a great substitute for brown rice and you’ll increase the fiber by nearly 5 times!” says Jessica Penner, RD from Smart Nutrition.
2. Brazil Nuts
These large, flavorful nuts are packed with healthy fats and minerals. “Not only are they delicious, they contain the highest plant-based source of selenium, offer an excellent amount of copper, magnesium, manganese, vitamin E, and B-complex vitamins. They also contain mostly monounsaturated fatty acids, some protein and fiber. Chop up 1-2 and add to hot cereal, salads, soups, a smoothie. My favorite way to enjoy them is with a square (or two!) of 72% dark chocolate,” says Catherine Brown, CDM/CFPP, plant-based chef at A Seat at My Table.
3. Nutritional Yeast (or “Nooch”)
This nutritious powder is a go to in a plant-based kitchen. “It’s high in B vitamins, especially B12 (which is mostly found in animal foods – so this is unique), and it adds a savory, Parmesan-like flavor to pasta, rice, popcorn, vegetable dishes and beans,” says Cara Rosenbloom, RD from Words to Eat By.
4. Wheat Germ
The germ of the wheat kernel is packed with nutrients, and can easily be added to a number of recipes, such as cookies, bars, breads, and cereals. “It has protein, fiber and heart healthy unsaturated fats. It’s also a good source of potassium, a nutrition many folks are falling short of in their diets. It’s crunchy, nutty taste makes it a plus for baking and topping for cereal and yogurt in the morning,” says Joan Salge Blake, EdD, RDN, author of Nutrition & You and Clinical Associate Professor at Boston University.
5. Seaweed
Don’t be afraid to try seaweed, which offers a little sea like flavor to many dishes, as well as powerful nutrients. “Seaweed contains all sorts of vitamins and minerals, a little protein, and even iodine. Besides wrapped around sushi you can enjoy it as a snack or in a salad,” says Heather Steele, RD/LD.
6. Sprouts
From sprouted grains, beans and pulses to microsprouts—these tiny shoots offer flavor, texture and nutrients to your day. “I am really into sprouting because they are so high in nutrients and add a boost to salads, sandwiches and as a topper for fish and bean dishes, even pasta! You can sprout grains, beans and other veggies–the skies the limit. So fun to do and to eat! Adds great texture and flavor to foods,” says Kim Larson, Health & Wellness Coach at Total Health RD.
7. Red Kuri Squash
Have you ever seen a big, red beautiful squash and wondered about it? Well, it’s time to get to know this delicious, healthful squash a bit better. “Red Kuri Squash looks like a smooth pumpkin, but you can eat the skin. It has a mild, slightly nutty, delicious taste. It is so easy to cook (just put it in a pot with some broth or water and makes a rich, silky smooth soup, that can be spiced with almost anything. I made an Indian version with garam marsala and cumin. It was awesome! Add some chopped nuts or herbs for color,” says Diane Welland, MS, RD.
8. Textured Vegetable Protein
It’s time to give this plant protein option a try in your kitchen. “It’s a great source of lean protein for vegans and vegetarians. You can simply swap it in for any recipes that call for ground meats,” says Colleen Kokx, RD, CSP of Mitten Dietitian.
9. Buckwheat
Get to know this ancient whole grain a little bit better. It’s great in pancakes and waffles, but you can also cook it as an intact grain for side dishes, salads, and casseroles. “It’s gluten-free, and a great substitute for rice. It’s packed with fibre, protein and magnesium,” says Pamela Fergusson, RDN.
10. Broccoli Slaw
Have you seen those bags of shredded broccoli and wondered what to do with them? Well, take one home and get to cooking in order to power your diet with health properties from cruciferous veggies. “It’s great for salads, stir fries or side dish,” says Lisa Andrews, RDN, owner of Sound Bites Nutrition LLC.
11. Sorghum
If you haven’t gotten to know this ancient whole grain, it’s time to do it now. This crunchy grain is delicious in entrees, salads, and even breakfast bowls. “As a source of prebiotic fiber and resistant starch that’s gluten-free and low FODMAP, it’s a win-win for gut health,” says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club.
12. Kohlrabi
This is one vegetable that you might not be aware of, but you should get to know it. “It’s a hardy vegetable similar to broccoli, but a little more palatable. It has more vitamin c than an orange, and is packed with other nutrients like potassium, vitamin A, as well as phytochemicals like glucosinolates that have anti-cancer properties. You can put them in a slaw, stir fry, salad, and also enjoy the greens!” says Megan Hilbert, MS, RDN of Dishing Nutrition.
13. Tempeh
Tempeh is a nutrient-rich plant protein worth knowing. It can be chopped into stir-fries, noodle dishes, salads, and bowls. “Tofu’s less known cousin. Made from chopped soybeans that have been fermented and pressed into a cake. It can be sliced or crumbled in place of meat in dishes. It’s packed with plant-based protein, probiotics, a wide array of vitamins and minerals, and fiber,” says Kathy Levin, RDN, CDE of Nutritiously Simple.
14. Flaxseed
This omega-3 rich seed is packed with protein and fiber too—and so easy to add to recipes and dishes. “Enjoy flaxseed for its potential to reduce breast cancer risk, as it’s the highest source of protective lignans. Flaxseed has been shown to help drive excess estrogen from the body, and may slow tumor growth. It’s best digested ground, and adds a nutty flavor to oatmeal, baked goods, and stews,” says Tamar Rothenberg, MS, RD, of Nutrition Nom Nom. “It is a great source of protein, fiber, antioxidants, and ALA omega-3s. I add it to smoothies, oatmeal, yogurt, waffles, muffins, and event meatballs!” says Jenna Gorham, RD.
15. Hemp Seeds
I love to add hemp seeds to everything, from bowls to porridge to salads to entrees. “They are packed with protein and are a good source of iron magnesium, phosphorous, and vitamin E. I love them mixed into my overnight oats, sprinkled on salads, and blended into smoothies,” says Leah Swanson, RDN of Got Nourishment.
16. Parsnips
This root veggie may not be that familiar to you, but it should be. “They’re a great winter season addition to mashed or roasted veggies, with almost double the fiber and six times the magnesium and folate compared to potatoes! They have a mild flavor, like a less-sweet version of their close relation, the carrot,” says Sarah Thornton, MPH, RDN, LDN of The Tolerant Tummy.
For more ways to use these plants in the kitchen, check out:
Top 5 Ways to Use Kohlrabi
Top 5 Ways to Use Hemp Seeds
Top 5 Ways to Use Sorghum