Last Updated on May 28, 2024

Want to add blue vegetables to your plate? Check out this list of blue fruits and vegetables and see just how easy to create vibrant dishes that will have everyone asking, “Where did you find these amazing blue veggies?”

Who said vegetables had to be boring? Time to add more blue foods and blue colored fruits to your diet! Let’s explore the world of blue veggies and discover all their unique colors, flavors and benefits!

Come join me on an adventure through the fantastic world of all kinds of blue vegetables!

Blue Vegetables

In the realm of edible plant-based foods, blue vegetables are a unique subset that have a naturally blue hue to their appearance and blue flesh (Byebye! Queensland blue pumpkin, vates blue curled scotch kale, and blue lettuce!).

While it may not seem like the typical color of a vegetable, there are several blue types available. These can be found in various cuisines around the world and include some of the most nutrient-rich vegetables around.

Depending on the vegetables, some may appear a tint of blue, while others can have a dark blue.

These exciting shades are created by natural blue pigments in the plant, which play an important role in providing essential nutrition for you. (Blue vegetables aren’t just pretty, but also a main source of many nutrients!)

This article will explore several popular blue veggies and their nutritional value:

11 Best Blue Vegetables to Include In Your Diet:

Blue vegetables are unique and vibrant choices for adding color to any meal. While some might immediately think of blue potatoes, there are actually many varieties of blue vegetables available.

They provide an interesting twist on vegetable cooking but can also be intense in flavor due to the anthocyanins that cause their deep blue hues. Below is a guide to the types of blue fruits and how to prepare them.

1. Blue Oyster Mushroom

a bulb of blue oyster mushroom with blue background

Although mushrooms are fungi, they are classified as vegetables and provide nutrients and bioactive compounds.

The Blue Oyster Mushroom is a species of edible mushroom that is found in temperate and subtropical climates.

It is commonly grown in both indoor and outdoor settings and can be seen in many shapes, sizes, and colors. The mushroom has a short stem with a wide umbrella-like cap. The color of the cap ranges from light blue to violet, sometimes with white spots.

Blue Oyster Mushrooms are known for their mild flavor, which some describe as sweet or nutty. They are often used in various dishes such as salads, soups, and stir-fries.

Additionally, they are an excellent source of protein and vitamins B1, B6 and C. They also contain dietary fiber, copper, and potassium.

When cooked properly, the texture of the mushroom is firm yet tender making it an enjoyable addition to any meal!

2. Blue Milk Mushroom (Lactarius indigo)

Lactarius indigo is commonly known as blue milk mushroom, indigo milk cap, and indigo milky. Sometimes it’s also known as indigo (or blue) Lactarius.

It is a unique and interesting mushroom variety that has been growing in popularity due to its distinct look, flavor, and health benefits. I

It grows mainly in North America, Canada, and Europe during the summer months. Its appearance is quite remarkable with a bright blue color and white spots on its cap.

This mushroom has an earthy and slightly sweet taste that makes it great for adding to dishes like soups, salads, stews, or even pizza.

Plus, it offers various health benefits such as boosting the immune system, helping digestion problems, reducing inflammation, and providing anti-cancer properties. (Source: South China Morning Post)

All of these qualities make the Blue Milk Mushroom a desirable ingredient for many cooks looking to add some flavor and nutrition to their meals.

3. Adirondack Blue Potatoes

Adirondack Blue Potatoes are a blue vegetable. They were developed at Cornell University in collaboration with Seneca Nation Farms and are a native of New York state.

These potatoes have a deep purple skin and flesh that is moist and slightly sweet. The color of the potato comes from its naturally occurring anthocyanins, which contain powerful antioxidants that can help protect against disease.

They also contain high levels of potassium, vitamin C, iron, calcium, and magnesium among other essential vitamins and minerals.

Adirondack Blue Potatoes are best eaten boiled or steamed as their flavor intensifies when cooked. This unique vegetable is perfect for salads, soups, fries, or any recipe calling for potatoes!

4. Blue corn (Zea mays L.)

Blue corn, or Zea mays L., is a unique variety of corn that has been cultivated for centuries by Native Americans. It is now popular around the world as a health food and ingredient in many dishes.

The kernels of blue corn are usually smaller than other varieties and have a bright blue-purple color.

Plus, it also has higher levels of protein, fiber, antioxidants, vitamins, and minerals than other types of corn. It also contains anthocyanins which give it its vibrant color and offer anti-inflammatory benefits. (Source: Women’s Health)

Blue corn is used to make traditional dishes such as blue corn chips and tamales but can be used in many other recipes like pancakes and muffins.

It can also be ground into flour or meal and used as an ingredient in baking. Blue corn is a versatile ingredient that adds flavor, nutrition, color, and texture to any dish.

5. Blue Tomatoes

Blue tomatoes are a variety of tomatoes that have been genetically modified to produce a blue pigment.

These unique tomatoes were created by crossing the wild tomato with an ornamental plant called the Solanum Pimpinellifolium, which contains high levels of anthocyanins – compounds responsible for producing deep blue and purple hues.

Fahrenheit Blue tomatoes, Blue Bayou Tomatoes, Indigo Ruby, Blue Chocolate, and Blue Gold (type of cherry tomatoes) are all considered blue tomatoes.

Commercially, some of these tomatoes are sold under the names known as “Indigo Rose” and “SunBlack“.

You can find blue bayou tomatoes at most farmers’ markets or specialty grocery stores throughout the summer months.

When selecting tomatoes, look for those with bright colors and firm skin (the tomatoes turn blue when they’re ripe); avoid overripe or soft specimens. The savory flavor of these heirloom tomatoes makes them a great addition to any dish!

6. Blue Cabbage (aka Red Cabbage)

Blue Cabbage, aka red cabbage, is a type of blue-ish vegetable belonging to the family Brassicaceae and is closely related to kale, broccoli, cauliflower, and Brussels sprouts.

This vegetable is known for its unique blue to purple color that ranges from light blue to dark purple depending on the variety.

It features a slightly sweet taste and crunchy texture similar to other cabbage varieties.

Blue cabbage is a source of vitamins A, C, and K as well as minerals like calcium, iron, and potassium. It is also low in calories and fat making it an excellent addition to any health-conscious diet. (Source: Very Well Fit)

When cooked properly, blue cabbage can make a delicious side dish or salad ingredient that adds color and flavor to your meal.

7. Blue carrots

Initially cultivated in Central Asia hundreds of years ago these purple-hued carrots serve as an excellent source of beta carotene – converted by the body into vitamin A – which helps improve immune system functioning and vision quality over time.

Purple carrots are also known to provide higher concentrations of anthocyanin when compared to other carrot varieties for added antioxidant effects making them a must for warm-up salads or stir-fries! (Source: Healthline)

8. Filius Blue Pepper

https://www.pinterest.com.au/pin/105553184988604637/

The Filius Blue pepper is a chili pepper plant produced from a combination of chili and poblano peppers. These pods are native to the Southwestern United States, and they come in a variety of colors. They are found in blue, green, and orange.

It is a member of the Capsicum annuum species and has a distinct, deep blue color when ripe.

Unlike the Thai pepper, the heat level of Filius Blue Pepper ranges from medium to hot, with some specimens having a Scoville rating of up to 150,000 SHU (Scoville Heat Units).

The flavor is sweet and nutty, with hints of smoky earthiness. Filius Blue Pepper is a popular ingredient in Filipino cooking, as it adds a unique dimension to many dishes.

People often use it in sauces, marinades, and salads; or added to soups and stews for extra flavor and heat. The vibrant blue color also makes it aesthetically pleasing when sprinkled over finished dishes or used as a garnish.

9. Blue Butterfly Pea Flower

A lot of people didn’t know that the Blue Butterfly Pea Flower is a vegetable. It is native to tropical regions of Asia and India and has been used medicinally and as a food source for centuries.

India and the Philippines eat them as vegetables, while Burma dips them in batter and fries them before serving.

The butterfly pea flowers have an earthy aroma and sweet finish taste. They are the main ingredient of Blue Matcha and their roots are Ayurvedic medicine in India.

The plant itself is an attractive perennial climber with blue to purple-tinged flowers, but it’s what lies beneath the surface that really makes this plant so special.

The flower buds, leaves, stems and roots have all been used in traditional Asian cuisines.

The leaves are cooked like spinach and are high in antioxidants and vitamins E, A, B1, B2, C, and K. The flower buds can be boiled or fried in oil until they turn deep blue; they are often served as a side dish or added to salads or soups for extra flavor.

Finally, the roots of the plant can also be eaten; they taste slightly sweet when cooked.

All parts of the Blue Butterfly Pea Flower provide health benefits that may help fight inflammation, improve brain health, and aid digestion (Source: Healthline).

10. Blue Pansy Flowers

Blue Pansy Flowers are a type of flowering plant in the Violaceae family. They are characterized by their beautiful, deep blue petals that can range from light to dark hues.

The center of the flower is typically yellow or white and consists of five fused petals forming a cup shape. Depending on the variety, the flowers may also have markings or veins on them.

These plants are native to temperate regions around the world and can be found growing in gardens, meadows, along roadsides, and even in wooded areas.

In addition to being attractive to look at, they possess other benefits such as providing food for wildlife and attracting pollinators like bees and butterflies.

Blue Pansy Flowers are an excellent choice for any garden due to their beauty, ease of care, and numerous benefits they provide.

Benefits of Blue Pigmentation in Blue Veggies

Blue vegetables are often mistakenly overlooked due to their unusual hue. However, these powerhouse foods can provide numerous health benefits. Blue vegetables can help boost overall health in a variety of ways including helping to:

Combat free radical oxidation processes

Protect cells from damage caused by environmental sources such as air pollution
Support healthy vision functioning
Lower the risk of developing arthritis or other inflammatory conditions
Promote skin health

Integrating more blues into your meals not only adds visual appeal but provides essential vitamins, minerals, antioxidants, and phytochemicals for health promotion – it’s a win‑win! (Source: National Library of Medicine)

Preparation Tips for Blue Vegetables

When prepared correctly, blue vegetables add flavor, texture, color, and nutrition to any meal.

Here are some helpful tips for preparing blue vegetables:

Choose fresh blue vegetables over canned varieties whenever possible. Fresh produce has more nutritional value than canned items that have been processed or cooked with additional ingredients like salt or fat.
Wash all fresh produce thoroughly before use to remove dirt and impurities that might contain harmful microbes and soil-based toxins.
Cut into slices or cubes before cooking so that your desired texture is reached quickly during the cooking process without sacrificing nutritional value due to overcooking or burning of the food item.
Steaming is the preferred cooking method for many blue vegetables as it allows the flavor, color, and nutrients of the vegetable to remain intact with minimal fat or sodium added during preparation.
When sautéing or roasting blue veggies, use minimum oil or butter (if needed) in order to avoid losing their blue hue from high-fat content.

In A Nutshell

In conclusion, the health benefits of blue vegetables are numerous and include a reduction in risks to cardiovascular and metabolic health, increased levels of antioxidants, anti-inflammatory support, and improved digestion.

Eating a variety of blues is a great way to get these many benefits. Also, these nutritious blues can be found in various grocery stores and farmers’ markets.

Whether you buy pre-cut or fresh produce or frozen versions of these veggies, they can be cooked in many different ways to provide delicious ingredients for nutritious meals with the added bonus of rich blue hues.