Know your onions - a guide to eating more veg

Want to get more veg into your diet? We think it’s fair to say that most of us do. So, we’ve done a little research and come up with the most popular and versatile vegetables and ways of working them into our everyday eating.

Root vegetables

Root vegetables include yams, sweet potatoes, beets, swede, parsnips, turnips, carrots, onions, garlic, celery root (celeriac), daikon, turmeric, ginger, Jerusalem artichoke and radishes. With so many tastes, textures and vibrant colours it makes sense to use seasonal root vegetables in abundance. And they’re great value too! The importance of these humble veggies can’t be overstated. They are perfect in slow cook recipes and you can use a good selection of your favourites. It’s so easy and fool-proof. Or why not try this Roasted Vegetable Traybake from our Kikkoman kitchen? It uses lots of popular veg but feel free to mix it up a bit and include the best in season.

• Root Vegetables Cakes
• Red Pepper and Carrot Omelette Wraps

Brassicas

Brassicas, include bok choy, kale, kohlrabi, cabbage, cauliflower, broccoli and brussels sprouts. The best way to cook is microwave, steam on the hob or stir fry so you retain the high concentration of nutrients and their disease-fighting properties. After a few minutes cooking time, drain and drizzle with our Naturally Brewed Soy Sauce instead of salt to give the perfect seasoning. Try one of our favourite accompaniments - Stir-fried Tenderstem Broccoli, it’s quick and easy and popular with the family.

• Kale and chickpea rice bowls
• Tenderstem broccoli tempura

Legumes

Legumes include beans, nuts, peas, lentils and are all high in protein and carbs and mostly low in fat with the exception of nuts. The most common types of legumes are adzuki beans, black beans, soy beans (edamame), chick peas and kidney beans. Thankfully these varieties are growing in popularity given their versatility and nutritional values and that’s great news for our diet. They can be used as a high protein alternative to meat or served alongside meat. Mixed bean salad is a fab alternative to the classic sandwich lunch and is a tasty side dish alongside meat or fish. Try Veggie Bean Burgers made with tinned borlotti beans.

• Halloumi and lentils with lemon soy dressing
• Roast Butternut Squash with Spicy Chick Peas