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INTRODUCTION
The Spring season is almost over and summer season has arrived. So have the seasonal vegetables. If you are planning to travel to India this summer season, we’d suggest to cook your own meals. This will be good for your immune system. This summer heat will have your body wanting a high water content. You can have different vegetables and fruits for a cooling effect in this warm climate.
Whether you are visiting North India or South India, summer season is filled with hot days. So, in the blog below, we’ve mentioned the best summer vegetables that will not only help you keep your body cool but also benefit your overall health. The summer months in India are April to June. It is essential for you to keep your body temperature cool and fill it with essential nutrients.
The Best Vegetables to Grow in this Summer Season
Cucumbers
A quintessential summer veggie, cucumbers are 96% water, making them perfect for hydration. They’re also a good source of antioxidants and vitamins K and C. Enjoy them raw in form of salads or add them to refreshing beverages. You can also add cucumbers in your drinking water. It’s a hack used by almost everyone during the warmer months. Growing cucumber is easy with cucumber seeds. It is one of the best summer vegetable plants to grow.
Tomatoes
Technically a fruit, but commonly used as a vegetable, tomatoes are another superstar of summer. They’re 94-95% water and rich in lycopene, an antioxidant important for heart health. Tomatoes add a delicious touch to salads, juices, curries, and sauces. It is a perfect “vegetable” to be grown in summers. All you gotta do is give plenty water and use rich soil while growing tomatoes. It is easy to grow and can be grown in your kitchen garden!
Bottle Gourd (Lauki) and Ridge Gourd
These versatile gourds are loved by everyone in India. Both these summer vegetables have a long shelf life. Lauki boasts high water content and is an excellent source of bone-strengthening calcium. Whereas, Ridge gourd is rich in dietary fibre. It takes time to be absorbed in the body which leaves you feeling full for a longer time. There are so many recipes available online for both Bottle Gourd and Ridge Gourd. You should enjoy them by cooking in curries.
Brinjals (Eggplant)
A popular dish, brinjals are a great source of fiber, essential for gut health. Brinjals are also packed with vitamins, potassium, and flavonoids, all contributing to overall well-being.This nutritious vegetable can be grown easily in a home garden. You can use brinjal seeds to grow them.
Bitter Gourd or Karela
Another member of the gourd family is Karela. Bitter gourd offers a wealth of health benefits. High in calcium, vitamin C, iron, and potassium, it aids digestion and regulates blood sugar. Incorporate it into your diet for a surprising nutritional boost. If you don’t love bitter gourd, try making bitter gourd juice.
Green Leafy Vegetables
Spinach, mint, and other leafy greens are a must-have for summer health. These powerhouse veggies are packed with minerals like iron and calcium and are a great source of hydration due to their high water content. These green leafy vegetables are a popular addition. You can add them to your summer garden. Your vegetable garden will be green and beautiful. Mint can be added to summer drinks when you are making Mojito. You can even add these green vegetables to your cold salads. For a cooling effect in this warm weather, these green will play a big role being a part of beverages.
Peppers
A staple in Indian cuisine, peppers come in various colors and add a spicy kick to your dishes. Rich in capsaicin, the compound that gives peppers their heat, they can boost metabolism, improve digestion, and aid weight loss. Green, red, and yellow peppers are perfect for summers. One of the most popular summer vegetables, you can use peppers in salads, pasta, and even your home cooked meals.
Green Beans
A low-calorie and readily available vegetable, green beans are a popular choice for weight-loss diets. They’re a good source of fiber, promoting healthy digestion. Green beans are incredibly versatile and can be enjoyed in various ways.
Here are some ideas:
- Steam or roast them for a simple and healthy side dish.
- Add them to stir-fries or soups for a boost of flavor and nutrients.
- Toss them in a salad for a cool and refreshing addition.
- Pickle them for a tangy and crunchy snack.
Pumpkin
Over 40 pumpkin varieties offer a delightful range of flavors. In India, this versatile veggie is often enjoyed as a savory side dish with chapattis. Packed with vitamin A for a strong immune system, pumpkin is also a good source of beta-carotene, an antioxidant that helps fight heart disease and regulate body temperature.
Conclusion
As the Indian summer unfolds, its vibrant spirit extends to the markets overflowing with a delightful array of seasonal vegetables. Whether you’re a seasoned cook or a curious explorer of Indian cuisine, incorporating these summer heroes into your meals is a fantastic way to stay cool, healthy, and relish the unique flavors of the season.
Summer in India brings scorching temperatures and soaring humidity. To stay cool and healthy during this time, it’s crucial to prioritize hydration. Here’s where water-rich vegetables become your superheroes:
- Natural Hydrators: These vegetables are packed with water, replenishing fluids lost through sweating and keeping you cool from the inside out.
- Electrolyte Powerhouse: Many water-rich vegetables are rich in electrolytes like potassium and sodium, which are essential minerals lost through sweat. Electrolytes help maintain proper muscle and nerve function, preventing fatigue and cramps.
- Digestive Support: The high fiber content in these vegetables aids digestion, preventing constipation, a common concern in hot weather.
Dishes and Drinks to Beat the Heat
Here are some delicious and hydrating dishes and drinks featuring summer vegetables
1. Raita (Refreshing Side Dish)
Ingredients:
- 1 cup chopped cucumber (deseeded if preferred)
- 1 cup chopped yogurt
- Chopped mint or cilantro (optional)
- Salt to taste
- Cumin powder (optional)
Instructions:
- Mix chopped cucumber, yogurt, salt, and your choice of herbs.
- For extra flavor, sprinkle some cumin powder.
- Serve chilled with curries or rice.
2. Bottle Gourd Juice (Cooling Drink)
Ingredients:
- 1 cup chopped bottle gourd (peeled)
- 1 inch ginger (peeled)
- 1 lemon (juiced)
- Pinch of black salt
- Honey or sugar to taste (optional)
- Mint leaves (for garnish)
Instructions:
- Blend together bottle gourd, ginger, lemon juice, and black salt.
- Strain the juice and add honey or sugar for extra sweetness (optional).
- Serve chilled, garnished with mint leaves.
3. Spiced Buttermilk (Tangy and Refreshing)
Ingredients:
- 2 cups buttermilk
- 1/2 tsp roasted cumin powder
- 1/4 tsp black salt
- Chopped mint or coriander leaves
- Chopped green chilies (optional)
Instructions:
- Whisk together buttermilk, cumin powder, black salt, and your choice of herbs.
- Add chopped green chilies for a spicy kick (optional).
- Serve chilled.
4. Summer Salad with Green Beans and Tomatoes
Ingredients:
- 1 cup chopped green beans (blanched)
- 2 chopped tomatoes
- 1/2 red onion (thinly sliced)
- 1 lemon (juiced)
- Olive oil
- Salt and pepper to taste
- Chopped coriander leaves (optional)
Instructions:
- Combine green beans, tomatoes, red onion, and chopped coriander leaves (optional).
- Prepare a dressing with olive oil, lemon juice, salt, and pepper.
- Toss the salad with the dressing and serve chilled.
5. Virgin Mint Mojito Recipe
Ingredients:
- 10-12 fresh mint leaves
- 2 tablespoons freshly squeezed lime juice (about 1 lime)
- 2 tablespoons simple syrup (or sugar)
- Chilled club soda
- Lime wedge (for garnish)
- Sprig of mint (for garnish)
Instructions:
Muddle the Mint: In a tall glass, muddle the mint leaves with the simple syrup or sugar using a muddler or the back of a spoon. Gently press the mint to release its flavor, but be careful not to overdo it, as it can make the drink bitter.
Add Lime Juice: Pour in the freshly squeezed lime juice.
Fill with Ice: Fill the glass with crushed ice.
Top with Club Soda: Top the drink with chilled club soda, leaving about an inch of space at the rim.
Garnish and Enjoy: Garnish your Virgin Mojito with a lime wedge and a fresh sprig of mint. Stir gently and enjoy the cool, minty refreshment!
Author: Shivangi
Visual edit: Kinga
