Vegetables are essential parts of our daily meals, providing us with vitamins, minerals, fiber, protein, and other nutrients that are vital for good health.
There are thousands of types of vegetables across the world, each with its unique nutritional value. Some of them even contain antioxidants that fight against cancer.
Here, we have put together just a small selection of the rich array of vegetables available across the globe – and we have narrowed it down to those beginning with the letter M.
Read on to discover a new favorite veg beginning with M.
1. Mushroom
Mushrooms are one of the most popular vegetables in the world. They are delicious when cooked or used raw in salads.
The most common varieties include white button mushrooms, portabello mushrooms, shiitake mushrooms, oyster mushrooms, enoki mushrooms, and more (find our favorite simple Enoki mushroom recipes here).
In addition to being delicious, mushrooms also offer many health benefits. Mushrooms are
high in vitamin D, B-complex vitamins, iron, calcium, phosphorus, potassium, zinc, copper, selenium, and manganese. In fact, they are one of the best sources of dietary fiber.
2. Mallow
Mallows are usually technically considered to be a weed, but this is not the whole story. It is actually a herbaceous plant native to North America.
Its leaves can be eaten as a vegetable, while its seeds are often used in bread and cakes.
The young shoots of mallow are known as “couch grass” because they grow along roadsides and lawns. This makes them easy to find and harvest.
Mallow has been found to help lower cholesterol levels and improve digestion, as well as reduce blood pressure.
3. Mangetout
Mangetouts are a type of cucumber that grows up to three feet long.
They are very crunchy and sweet and are commonly served pickled, and are also sometimes referred to as Japanese cucumbers.
They are rich in water content, which makes them ideal for keeping you hydrated throughout the day.
Mangetouts are also high in vitamin C, folic acid, and beta-carotene, and are common in Asian cuisine, with dishes including stir-fried mangos, mango salad, and fried rice.
4. Microgreens
Microgreens are sprouting greens that are harvested before their first true leaf emerges.
They are extremely nutritious and are packed full of vitamins, minerals, and enzymes, with their nutrient level being boosted thanks to the early harvest.
Microgreens are common ingredients in salads, sandwiches, soups, and wraps. They are also great additions to smoothies and juices.
5. Mizuna
Mizuna is a member of the mustard family (Brassicaceae) and is related to kale, broccoli, cabbage, radish, turnip, and cauliflower. It is grown all over the world and is especially popular in Japan.
It is a low-growing annual plant that grows quickly and tastes great when prepared like spinach and contains lots of vitamins A, C, K, and E, as well as folate, magnesium, iron, calcium, phosphorus, and potassium.
Mizuna is a common ingredient in dishes such as miso soup, salads, and sushi rolls, and it is also used in traditional Chinese medicine.
6. Mung Beans
Mung beans are legumes from the same family as peas, lentils, and chickpeas.
They are widely cultivated in Asia, Africa, and South America, and are commonly used in Indian, Pakistani, Bangladeshi, Nepalese, Sri Lankan, Indonesian, Malaysian, Thai, and Vietnamese cuisines.
Mung beans are a source of protein and carbohydrates, and they are also a good source of fiber.
They are particularly high in lysine, an amino acid that helps build muscle tissue, and are a key ingredient in dishes such as dahl, curries, and stews.
7. Morels
Morel mushrooms are a type of fungus that grows underground. They are typically sold fresh or dried. Fresh morels are quite expensive, so dried morels are much cheaper.
Morels contain large amounts of antioxidants and polyphenols. They are also a good source of vitamin B12, riboflavin, niacin, pantothenic acid, thiamine, biotin, and folic acid.
Morel mushrooms are most commonly found in Europe and North America and form a major part of dishes such as risotto, crêpes, soufflés, and pasta dishes.
8. Marrow
Marrow is another delicious root vegetable that is becoming increasingly popular. It is similar to potatoes in taste and texture.
Marrows are loaded with nutrients such as vitamin C, vitamin K, folate, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B9, vitamin B12, vitamin E, iron, magnesium, phosphorus, potassium, and zinc.
You can enjoy marrows as part of a variety of forms, such as mashed, roasted, boiled, baked, steamed, grilled, sautéed, deep-fried, and even raw.
9. Malanga
Malanga is a starchy root vegetable that is closely related to taro and yucca. This vegetable is available year-round, although it is most common during the summer months.
It is rich in carotenoids, flavonoids, fiber, manganese, copper, iron, magnesium, selenium, and zinc, and forms a major component in dishes such as chowders, casseroles, and stir-fries.
10. Miner’s Lettuce
Miner’s lettuce is a relative newcomer to the food scene, but it’s already become incredibly popular.
From the Montiacae family, miners lettuce has a unique flavor that’s been compared to bibb lettuce, romaine lettuce, and green leaf lettuce.
Miner’s lettuce is a common ingredient in dishes such as sandwiches, salads, soups, stir-fries, and wraps. It’s a good source of vitamins A, C & K, plus iron, calcium, and other essential minerals.
11. Mashua
Mashua is a root vegetable native to New Zealand. It is shaped like a giant artichoke and is commonly used in French cuisine, where it is known as “New Zealand Jerusalem Artichokes.”
Mashua stores well and can be stored in your home without fear of spoilage. These tasty tubers are rich in dietary fiber, thiamine, niacin, iron, calcium, and potassium.
12. Molokhia
Molokhia is a sweet, crunchy, bulbous root vegetable that originated in Russia. This veggie was traditionally eaten by peasants who grew their own vegetables in the steppes of Russia.
The name molokhia comes from the Egyptian term “vegetable for kings”.
Molokhia is often confused with kabocha squash because both look very similar on the outside. However, one way to tell them apart is that molokhia have thinner skin than kabocha squash.
13. Moth Bean
The Moth bean is a legume that is grown worldwide. It is a small, round, black seed that tastes something like a fava bean.
Moth beans are relatively inexpensive and easy to find at supermarkets. They are a great source of protein and contain lots of fiber.
They are also a great source of iron, thiamine, phosphorus, potassium, magnesium, and zinc.
As an aside, these beans are perfect in areas of drought, as they are able to withstand dry conditions.
14. Mozuku
Mozuku is a Japanese root vegetable that is typically served raw in sushi rolls. It is sometimes referred to as daikon radish or Chinese turnip.
Mozuku is an excellent source of vitamin C, vitamin K, and fiber. It is also high in calcium, iron, phosphorus, potassium, and sodium.
It is often featured in dishes such as miso soup, upon noodles, and rice balls.
15. Mustard
Mustard is a member of the Brassicaceae family which includes broccoli, cabbage, cauliflower, kale, Brussels sprouts, collards, and kale.
Mustard seeds grow underground and produce a flower bud called a mustard head. When this bud matures into a full plant, it produces leaves and flowers.
The leaves are then harvested and dried before being ground up into a powder form.
16. Malabar Spinach
Malabar spinach is a type of edible wild spinach that grows in India.
It is a nutritious leafy green vegetable that contains many nutrients including vitamins A, B1, B2, B3, B5, B6, B9, C, E, folic acid, pantothenic acid, biotin, choline, copper, iron, iodine, magnesium, manganese, molybdenum, selenium, silicon, and zinc.
This is a type of spinach also known for its antioxidant properties and is a core element of many healthy, nutritious dishes.
This leafy green vegetable has been consumed in India since ancient times. Today, malabar spinach is becoming more popular around the world.
17. Maize
Maize is a grain crop that is cultivated throughout the world.
In fact, maize is so widespread that it is considered a staple food for much of the population in developing countries. It forms a major element of dishes such as tortillas, tamales, polenta, and even beer.
Final Thoughts
And there we have it – 17 mouthwatering vegetables that you may have never known about – all that remains is to try them in an array of tasty dishes!
Cooking is great for your mental, physical, and emotional health. What’s the worst that could happen? Find a recipe that you like the sound of and cook it along with me. You might even unlock a new passion!
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