20 Summer Vegetables to Use in Your Next Meal

Why you should eat summer vegetables with your meals

Summer vegetables add a splash of color to your meals and are healthy fillers. Chances are, you may not get your recommended daily nutrients without these vegetables. Whether you’re adding lettuce and tomato to your sandwiches, or enjoying a side of summer vegetables with your main course, you can rest assured that you’ll be getting plenty of nutrients and fiber! Here’s a list of summer veggies and recipes using summer vegetables for inspiration.

1. Corn

These summer vegetables were first cultivated in southern Mexico thousands of years ago. Corn has gone from a wild grain, referred to as teosinte, to a staple crop throughout the years. Enjoy your corn right off the cob, or make a corn salad with lime juice, cherry tomatoes, feta cheese, and cucumber.

2. Peas

Peas are scientifically referred to as Pisum sativum. They were initially grown in the Mediterranean and Central Asia, before spreading to the rest of the world. Use peas in a delicious summer paella if you’re a seafood lover. Alternatively, you can use them in a summer pea soup or filling pasta.

3. Cucumber

This vine plant from the Cucurbitaceae gourd clan originated in India. Make a tasty summer cucumber salsa to munch with your tortillas, or whip up a Greek salad complete with tomatoes, feta cheese, onions, cucumber, and salad dressing! You could also make a decadent cucumber and pineapple smoothie.

4. Bell peppers

Bell peppers form part of the Grossum cultivar group and come in shades of red, green, purple, yellow, and white. Make a corn and bell pepper pizza for a quick meal, or stuff the peppers with pepper steak if you’re looking for a tasty appetizer.

5. Gem squash

Gem squash originates in Central America and is scientifically known as Cucurbita pepo. Relish sun-dried tomato salad with gem squash, walnuts, and feta cheese, or try gem squash halves filled with bacon bits or ham and cheese.    

6. Eggplant

A native to India, these are derived from the Solanaceae clan and form part of the Solanum melongena species. Make a delicious stuffed Mediterranean-style eggplant. This recipe includes grilled eggplant, arugula, and basil. You may also bake your eggplant and add a bulgur filling to taste.

7. Zucchini

Zucchini originated in the Americas. Roast your zucchini and serve with garlic and Parmesan cheese. Alternatively, you can serve pesto chicken with zucchini pasta. Entertain your guests with zucchini pizzas too. For this, simply halve your zucchinis, and garnish them with mozzarella cheese and ricotta for a low-carb snack!

8. Sweet potatoes

Sweet potatoes have their origin in Central and South America and come from the Convolvulaceae family. Roast your sweet potatoes and serve them as a side dish with peppercorns and cumin to taste. You can also mash your sweet potatoes and serve them with cream or butter, or make sweet potato wedges to serve with a yogurt dip.

9. Okra

Okra has its origins in the Abyssinian center and is part of the Abelmoschus esculentus species. Enjoy okra with your favorite flavor sausage and corn. Or braise chicken with the okra, and serve it with olives and caramelized lemon for extra zing.

10. Lettuce

Lettuce is native to the Mediterranean. It can be used in a tossed salad and paired with grilled chicken or a well-done steak, tomatoes, and cucumber. You can also make a lovely prawn and mango salad and add a few slices of lettuce for extra crunch.

11. Sorrel

Sorrel is native to West Africa and is largely produced in the Caribbean. It’s a member of the Hibiscus family and from the Hibiscus sabdariffa scientific class. Make a delicious pot of sorrel soup with chicken and potatoes to serve as a light meal in the summer. You can also whip up tasty pesto and add sorrel.

12. Swiss chard

The origin of Swiss chard can be traced back to Sicily and was introduced into the United States by colonists. Make a chard slaw in summer, or enjoy chard with breadcrumbs and lemon. You can also try chard with turnips and pan-seared salmon.

13. Green beans

Green beans are native to South and Central America. They belong to the Phaseolus vulgaris species. Make a green bean salad with Parmesan cheese and balsamic vinegar, and garnish it with basil.

14. Amaranth

These summer vegetables originated in northern Argentina approximately 8,000 years ago. Make a mouthwatering chickpea salad with onion, amaranth, and cucumber. You can also enjoy them with mushrooms and garlic.

15. Tomatoes

Tomatoes originated in South America and belong to the Solanaceae family. Prepare a beef, olive, burrata, and tomato salad for dinner, or roast your tomatoes and serve them with peppers and steak.

16. Shallots

Shallots were derived from the Middle East and belong to the species Allium ascalonicum. Braise your meats with shallots for a great savory taste and thicker gravy, or roast your shallots and serve with turkey.  

17. Shelling beans

These bean types include butter and black beans. Make a summer butter bean salad, or enjoy black bean salad with avocado and vinaigrette.

18. Malabar spinach

This spinach type is native to India and Asia. Use this summer vegetable to make decadent spinach and bacon pizza, burritos, or a tomato and spinach pasta dish.

19. Kohlrabi 

Kohlrabi has European origins, and California is currently its biggest producer in the United States. This bulb-shaped veggie can be used in delicious carrot and kohlrabi slaw or to make okra, potato, and kohlrabi hash browns. Storing these summer vegetables is simple. Just place them in sealed bags, and refrigerate.

20. Mushrooms

Mushrooms were initially discovered in Asia in 600 CE. They were first documented in the United States in the 19^th century. A great summer lunch recipe is Portobello mushrooms with onion jam, lettuce, and a yogurt and horseradish sauce.

Where to find summer vegetables

Everyone enjoys summer vegetables in unique ways. Some prefer it as a slaw, some as a filler in soups, and some like it roasted and served alongside poultry. Try Instacart today if you’d like to know where to find summer vegetables near you.

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