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    Home » Kitchen Tips

    Cruciferous Vegetables

    Published: Aug 10, 2021 · Modified: Jun 15, 2022 by Kate Hackworthy · This post may contain affiliate links ·

    Collage of veg, with text: Cruciferous Vegetables 101, recipes, info and tips.
    Bowl of vegetables with text: Cruciferous vegetables 101, list, recipes, info.

    Wondering which vegetables are cruciferous and why we should be eating more of them? Read on to find out all about cruciferous vegetables with a list, info, recipes and more.

    A bowl of cruciferous vegetables.
    Cruciferous vegetables.

    I'm sure you've heard of cruciferous vegetables. Usually when someone says they're trying to eat more of them!

    But you might be wondering which vegetables are part of this family? Scroll down for a list of cruciferous vegetables.

    Maybe you're also wondering what makes a vegetable cruciferous or why we should eat more of them? Then read on for that too!

    What are cruciferous vegetables?

    Cruciferous vegetables are part of the cabbage family (Cruciferae) which contains the Brassica genus of plants.

    They are rich in nutrients, vitamins, fiber, and minerals.

    They're nutritional powerhouses that have more essential vitamins and nutrients than pretty much any other fruit or vegetable, calorie-for-calorie!

    Cruciferous vegetables also contain glucosinolates, which are sulfur-containing chemicals. They cause the slightly bitter flavor and strong aroma in these veggies (think brussels sprouts!)

    You'll probably have heard a lot about cruciferous vegetables. That's due to the many studies where cruciferous vegetables have been looked at as having the potential to reduce the risk of cancer.

    They're also all-around nutritious and healthy vegetables that are perfect to make up a big part of a healthy diet.

    And they taste great too!

    What are the benefits of cruciferous vegetables?

    Crucifers are rich in nutrients, including minerals and vitamins C, E, and K, folate, several carotenoids (beta-carotene, lutein, zeaxanthin).

    These vegetables contain natural compounds that may be helpful for fighting cancer.

    Crucifers are non-starchy and a good source of fiber.

    They contain phytonutrients and antioxidants.

    They have vitamin C, which acts as an antioxidant, to support the immune system.

    They're a range of tasty vegetables that can be enjoyed in many ways, from salads and stews, to roasted and sauteed.

    Cruciferous veggies are great as part of a healthy diet.

    Bowl of vegetables with text: Cruciferous vegetables 101, list, recipes, info.

    Cruciferous meaning

    Pronounced: kroo-SIF-uh-ruhs

    Cruciferous denotes plants of the cabbage family (Cruciferae).

    The name comes from the four-petal flowers on the plants, that resemble a cross (crucifer).

    Cruciferous vegetable facts

    Cruciferous vegetables developed glucosinolates through evolving in order to fight against attacks from insects. The pungent, bitter, sulfurous compounds help to repel predatory insects.

    There are more than 100 different types of cruciferous veggies, including broccoli, cabbage, kale and cauliflower.

    Cruciferous vegetables are also called Brassicas.

    Brussels sprouts have 5 x more glucosinolates than cauliflower.

    Crucifers are a great source of calcium, vitamin K, and magnesium, which your body needs to maintain bone health.

    Cauliflower is usually white, but can also be found green (the strange fractal-shaped Romanesco Cauliflower), orange and purple! If you can find purple cauliflower, it has twice the antioxidants of white.

    The healthiest way to cook crucifers is to steam or saute them. This light cooking means they keep twice as many antioxidants.

    Broccolini (sprouting broccoli), the ones with the long, thin stems, have more phytonutrients than regular heads of broccoli.

    There are discussions about if crucifers are okay for those with thyroid issues. Always check with your doctor.

    Cruciferous vegetables list

    Here is the list of veggies in the cruciferous family. Scroll down for more information about each of these crucifers!

    Arugula
    Bok choi
    Broccoli
    Broccolini
    Brussels sprouts
    Cabbage
    Cauliflower
    Collard Greens
    Cress
    Daikon
    Horseradish
    Kale
    Kohlrabi
    Mustard Greens
    Mizuna
    Pak Choy
    Radishes
    Rocket
    Romanesco
    Rutabaga
    Spring Greens
    Swede
    Swiss Chard
    Tatsoi
    Turnips
    Turnip Greens
    Wasabi
    Watercress

    List of vegetables.

    More information about popular crucifers

    Here is some more info, tips, and recipes for a few common cruciferous vegetables.

    Bunch of arugula on a wooden table.
    Arugula / Rocket

    Arugula

    Also known as rocket or rocca, Arugula is a leafy cruciferous vegetable that is part of the Brassicaceae or mustard family. It is popular in salads and on pizza as it has a fresh peppery flavor.

    Two bok choi on a wooden table.
    Bok Choi

    Bok Choi

    Also known as bok choy or pak choi, bok choi is an Asian leafy green vegetable and a type of Chinese cabbage. It is a member of the brassica or cruciferous family. The dark green leaves grows from small clusters of short pale white stems. Use it in salads, soups, stir-fries and fillings for spring rolls, dumplings and potstickers.

    Two broccoli on a wooden table.
    Broccoli

    Broccoli

    Broccoli is a brassica or cruciferous vegetable from the cabbage family. Its large flowering head, as well as the stalk and small leaves, are all edible.

    The popular vegetable can be enjoyed in many dishes, from soups and stews to side dishes.

    Broccoli has lots of heart-healthy polyphenols. Its cousins, including broccolini, Calabrese, purple sprouting broccoli, Tenderstem, and broccoli rabe, are also cruciferous.

    Brussels Sprouts in a bowl on an old wooden table.
    Brussels Sprouts

    Brussels Sprouts

    Popular at Christmas, Brussels Sprouts are a nutritious cruciferous vegetable. They look like tiny cabbages and are edible buds that grow on a tall stalk.

    They can taste very sulfurous and bitter if overcooked, so try roasted balsamic Brussels sprouts as a tasty side dish. Brussels Sprouts come top of the charts when it comes to cruciferous goodness.

    Pointed cabbage on a wooden table.
    Pointed cabbage

    Cabbage

    Cabbages are leafy green cruciferous brassicas that come in a variety of shapes, sizes, and colors, including white, green, and red/purple. From pointed napa cabbage to wrinkled savoy cabbage, there are plenty of nutritious types to choose from.

    It can be boiled, steamed, sauteed, and added to soups, stews, and curries. Savoy cabbages contain the most glucosinolate of all the cabbages.

    Whole cauliflower on a wooden table.
    Cauliflower

    Cauliflower

    Full of knobbly white florets, Cauliflower is a cruciferous vegetable surrounded by large leaves. If you can get it with the leaves, you can eat them too. Just cook the leaves like kale - chopped and sauteed or added to soups or stews.

    You can boil, roast, steam, or add cauliflower to dishes. Although still full of goodness, cauliflower has far fewer glucosinolates and polyphenols than brussels sprouts of broccoli.

    Kale in a wooden basket.
    Fresh curly kale

    Kale

    Kale is a leafy green cruciferous vegetable. There are different varieties, such as curly kale with rounded leaves, or lacinto kale (dinosaur kale) with long dark leaves.

    You can cook kale in many ways: steamed, boiled, sauteed or added to soups and stews. To eat it raw in salads, it's best to massage the leaves to make them less chewy!

    Recipes

    Now that you know which vegetables are cruciferous, you'll want to eat more of them. Here are lots of veggie and vegan recipes to make the most of the healthy veggies! Good for you and tasty too. Win-win.

    Cruciferous Vegetables

    Looking for more ways to enjoy cruciferous vegetables?

    Check out these vegetarian and vegan recipes, all with crucifers.

    Broccoli Salad with Potatoes and Herbs

    Enjoy healthy cruciferous broccoli in this tasty salad, with herby dressing.

    Kale Green Muffins

    Blitz up your cruciferous kale and use it in these tasty muffins. Perfect for breakfast or a snack.

    Cauliflower Cheese

    Cauliflower cheese is a comfort food classic. It's a tasty way to get more cauliflower into your diet.

    Quick Kale Soup Recipe

    This kale soup is really quick and easy, plus it tastes incredible and is full of nourishing greens.

    Whole Roasted Cauliflower with Garlic and Paprika

    Roast up the entire head of cauliflower (with garlic and paprika), then slice into thick 'steaks'. As tasty as it is pretty.

    Roasted Brussels Sprouts with Balsamic Vinegar

    Roast up your brussels sprouts with a burst of balsamic flavor.

    Roasted Cauliflower Soup

    Roast up your cauliflower and whiz it into this flavor-packed soup recipe.

    Easy Healthy Cabbage Soup

    This low-calorie cabbage soup is full of nourishing vegetables.

    Roasted Romanesco Salad

    Roast up your romanesco (broccoli cauliflower) and use it in this tasty and healthy salad.

    Apple Kale Cake with Apple Icing

    This is a crazy one! Use kale in this bright green kale cake. The fun way to eat your crucifers.

    Baked Cauliflower Wings

    These battered and baked cauliflower 'wings' are a tasty way to eat your veg!

    Kale and Ale Slow Cooker Stew

    Get lots of kale in your diet with this easy Crockpot stew.

    Turmeric Roasted Cauliflower with Herb Dressing

    Turmeric adds goodness, color, and taste to this delicious roasted cauliflower.

    Roasted Swede (Rutabaga)

    Roast up your swede / rutabaga for a healthy cruciferous side dish.

    Easy Cabbage Salad

    Finely shredded cabbage and carrots are delicious in this simple salad.

    Collard Green Wraps with Sweet Potato

    Collard greens make a tasty (and healthy!) alternative to wraps. Try them with quinoa and sweet potato in this tasty recipe.

    Easy Creamy Mashed Swede

    Swede (rutabaga) is also tasty as an alternative to mashed potato.

    You can also find out more about veggies with this Vegetables List or this 101 guide to Legumes.

    You may also be interested in a list of the Best Lentil Recipes or the Best Bean Recipes.

    Find out more about Broad Beans, Parsnips, or Leeks.

    Be sure to also check out this list of Vegetables That Start with A, as well other lists with the rest of the alphabet.

    More Kitchen Tips

    • Vegetables That Start With Z
    • Vegetables That Start With Y
    • Vegetables That Start With W
    • Is Onion a Vegetable?
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    Reader Interactions

    Comments

    1. Liz

      August 10, 2021 at 2:21 pm

      I love all cruciferous vegetables!! I think it's because I love crunchy veggies so much and cruciferous vegetables are usually crunchy!

      Reply
    2. Dannii

      August 10, 2021 at 2:04 pm

      These are some of my favourite vegetables, so it was really interesting the learn more about them.

      Reply
    3. Tavo

      August 10, 2021 at 1:55 pm

      What an informative article! I devoured it! I love cruciferous veggies, and I learned so much more! Also, having this great stock of recipes calling for it is super useful! I'll sure be coming to this post many times!

      Reply
    4. Kristen

      August 10, 2021 at 1:20 pm

      Love some of these recipe ideas! I will definitely try a few. Thank you for sharing!

      Reply

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    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

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    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

    Kate Hackworthy in the kitchen

    Hi, I'm Kate, a journalist, author and multi-award-winning food blogger. I hope you enjoy my vegetarian and vegan recipes. About Me

    Collage of press logos.

    Popular recipes

    • The BEST Easy Red Lentil Dahl
    • Easy Naan Bread Recipe (yeast-free)
    • Mini Baked Potatoes
    • Easy Lentil Soup

    Healthy Recipes

    • Butternut Squash Salad
    • Easy Healthy Cabbage Soup
    • Easy Vegan Ramen (15 minutes)
    • Rajma Masala (Kidney Bean Curry)

    My cookbook

    Veggie Desserts and Cakes Cookbook cover.

    Check out my Veggie Desserts Cookbook, full of tasty desserts with vegetables!

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