Two Seeds We Eat as Vegetables

1. Peas (Pisum sativum)

Peas are seeds that are commonly consumed as vegetables. They are harvested from the pods of the pea plant, which is a member of the legume family. Peas are not only nutritious but also versatile, being used in a variety of culinary dishes.

Nutritional Value:

• High in protein
• Rich in fiber
• Contains vitamins A, C, K, and several B vitamins
• Good source of iron, magnesium, potassium, and phosphorus

Culinary Uses:

• Fresh peas: Used in salads, soups, and side dishes.
• Frozen peas: Convenient and retain much of their nutritional value.
• Pea shoots and tendrils: Young shoots are also edible and can be used in salads and stir-fries.

2. Sweetcorn (Zea mays)

Sweetcorn, also known as maize, is another seed commonly eaten as a vegetable. The kernels are the seeds of the corn plant and are consumed both fresh and processed.

Nutritional Value:

• High in carbohydrates
• Good source of fiber
• Contains vitamins A, B, and C
• Rich in antioxidants, particularly lutein and zeaxanthin

Culinary Uses:

• Fresh corn: Often grilled, boiled, or steamed and eaten on the cob.
• Canned or frozen corn: Used in soups, stews, casseroles, and salads.
• Cornmeal: Ground dried corn used to make polenta, cornbread, and other dishes.

Peas and sweetcorn are two examples of seeds that are consumed as vegetables. They are highly nutritious and versatile in culinary applications, making them popular choices in many diets worldwide.

Vegetables That Are Actually Seeds

Several vegetables commonly consumed are technically seeds. Here are some notable examples:

1. Peas (Pisum sativum)

Peas are the seeds of the pea plant, belonging to the legume family. They are harvested from pea pods and consumed either fresh, frozen, or dried.

• Nutritional Value: High in protein, fiber, vitamins A, C, K, and B vitamins, and minerals like iron and magnesium.
• Culinary Uses: Used in soups, salads, stews, and as a side dish.

2. Sweetcorn (Zea mays)

Sweetcorn, or maize, consists of kernels that are the seeds of the corn plant. These kernels can be consumed fresh, frozen, or processed into various products.

• Nutritional Value: Rich in carbohydrates, fiber, vitamins A, B, and C, and antioxidants like lutein and zeaxanthin.
• Culinary Uses: Grilled, boiled, or steamed and eaten on the cob, as well as used in soups, salads, and casseroles.

3. Beans (Phaseolus spp.)

Beans are seeds of various species in the Phaseolus genus. They include common beans like kidney beans, black beans, and pinto beans.

• Nutritional Value: High in protein, fiber, folate, iron, and potassium.
• Culinary Uses: Widely used in soups, stews, salads, and as side dishes.

4. Lentils (Lens culinaris)

Lentils are the seeds of the lentil plant, a member of the legume family. They come in various colors including green, brown, red, and black.

• Nutritional Value: High in protein, fiber, iron, folate, and potassium.
• Culinary Uses: Used in soups, stews, salads, and as a side dish.

5. Pumpkin Seeds (Cucurbita pepo)

Pumpkin seeds are the edible seeds of the pumpkin. They can be consumed raw, roasted, or used as an ingredient in various dishes.

• Nutritional Value: High in healthy fats, protein, fiber, magnesium, and zinc.
• Culinary Uses: Eaten as a snack, added to granola, salads, and baked goods.

6. Sunflower Seeds (Helianthus annuus)

Sunflower seeds are harvested from the flower head of the sunflower plant. They are commonly eaten as a snack or used as an ingredient in various dishes.

• Nutritional Value: Rich in healthy fats, protein, fiber, vitamin E, and magnesium.
• Culinary Uses: Eaten as a snack, added to salads, bread, and other baked goods.

These seeds, while technically vegetables, offer a rich variety of nutritional benefits and can be used in many culinary applications. They are an essential part of many diets worldwide, providing both versatility and nutrition.