Elevate Your Diet: 16 Antioxidant-Packed Purple Veggies to Enjoy & Grow
Purple vegetables get their vibrant hue from natural pigments called anthocyanins, which offer not only striking color but also amazing potential health benefits. Eat these beautiful and flavorful foods — and grow them in your garden.
What Makes Vegetables Purple?
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Purple vegetables owe their vibrant color to natural pigments called anthocyanins. These water-soluble pigments belong to a class of compounds known as flavonoids, which are a type of phytonutrient. Anthocyanins are found in the tissues of many plants, including leaves, stems, roots, flowers, and fruits.
The color variations of anthocyanins, ranging from red to purple to blue, are influenced by the pH level of the plant’s cellular environment. In more acidic conditions, anthocyanins appear red; in neutral conditions, they appear purple; in more alkaline conditions, they can appear blue.
Purple vegetables, such as purple cabbage, eggplants, purple carrots, purple potatoes, and beets (though more reddish-purple due to betalains, another type of pigment), are excellent sources of anthocyanins and can be a valuable addition to a healthy diet.
Gardening For Anthocyanins & Their Benefits
Anthocyanins contribute to the aesthetic appeal of fruits and vegetables and offer various health benefits. They possess antioxidant properties, which can help protect the body against oxidative stress and may reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Diets rich in anthocyanin-containing foods have been associated with other health benefits, including improved vascular health and enhanced cognitive function.
Why not include some of these purple vegetables when panning out your garden?
Especially the ones that can be eaten raw or fermented.
Cooking Destroys Anthocyanins
According to studies, cooking will reduce or destroy the anthocyanin content of your food — and that’s okay.
But to benefit from the antioxidant content, consider planting vegetables that can be eaten raw or fermented, such as carrots, beets, radishes, etc. Fermentation actually increases anthocyanins and other antioxidants.
Black Beans
Black beans have a rich, slightly sweet flavor with an earthy undertone, making them a staple in many cuisines worldwide. They’re known for their creamy texture, which holds up well in various dishes—from soups and stews to salads and burritos. Black beans are particularly famous in Latin American recipes, like the classic black bean soup, or as a key ingredient in tacos and enchiladas.
Black beans are available year-round, both dried and canned, making them a convenient and nutritious option for any meal.
Growing black beans requires land to make it a worthwhile endeavor, as you will need to plant many bean plants to harvest anything substantial. Black beans are typically ready to harvest in about 90 to 120 days after planting. They grow on bush-type plants, making them easier to manage. This one may be better bought than grown.
Purple Artichokes
Purple artichokes boast a slightly sweeter and nuttier flavor than their green counterparts, with an earthy depth that makes them a gourmet favorite. Enjoy them steamed, grilled, or roasted to bring out their unique taste. They pair beautifully with dips like aioli or can be a standout ingredient in salads and pasta dishes.
The peak season for purple artichokes in grocery stores is in the spring, from March to May, though they can often be found again in the fall.
When growing purple artichokes, choose a sunny spot with well-drained soil. These perennial plants are more temperature tolerant than green artichokes, making them suitable for various climates. They can take a year to produce after planting from seed, but using starts can speed up the process. With proper care, each plant can produce multiple artichokes per season for several years.
Purple Asparagus
Asparagus offers a unique, slightly sweet, and nutty flavor with earthy undertones. Purple asparagus tastes sweeter and nuttier than green asparagus. It’s great grilled, roasted, steamed, or in soups, turning green when cooked but keeping its unique taste. Asparagus with risotto is a wonderful way to enjoy it, as is asparagus with poached eggs and hollandaise sauce.
Asparagus season typically runs from February to June, with peak availability in most places during April and May.
Grow it in full sun and well-drained soil. Asparagus is a perennial that takes a few years to start producing, but once it does, you’ll get spears every spring for up to 20 years. Plant asparagus crowns for faster time to harvest. You can start asparagus from seeds, but it will take even longer.
Beets
Beets offer a sweet, earthy flavor unique among root vegetables, with a hint of bitterness that complements their natural sweetness. Their vibrant purple color, derived from the pigment betacyanin, makes dishes visually stunning and indicates their high antioxident content.
Beets can be roasted to enhance sweetness, boiled and added to salads for a crunchy texture, or juiced for a nutritious drink. They’re also the star ingredient in borscht, a traditional Eastern European soup. You can even try your hand at making beet kvass, a unique fermented beverage.
Beet season peaks in the fall, though they can be grown and harvested from late spring through autumn.
For those looking to grow beets, they’re a great choice due to their hardiness and relatively short growing period. I grow tons of them and store them for eating throughout the winter. Beets prefer cool temperatures and well-drained soil rich in organic matter.
Purple Cabbage
Purple cabbage, or red cabbage, presents a slightly peppery flavor with earthy and sweet undertones, making it a versatile addition to both cooked and raw dishes. Its vibrant color adds a visual pop to salads, slaws, and stir-fries, and it’s a staple in traditional dishes like red cabbage soup, sauerkraut and braised red cabbage. When cooked, purple cabbage tends to turn a lovely blue hue, which can be minimized by adding a touch of vinegar or lemon juice to preserve its vivid color.
This cabbage variety is available throughout the year, with a peak season in the late fall through winter.
Growing purple cabbage is similar to growing green cabbage. It thrives in cool weather and should be planted in well-drained soil rich in organic matter. Fall cabbage is easier to grow than spring in my experience. Start seeds indoors for about 6 to 8 weeks before transplanting them outdoors when they’re strong enough.
Purple cabbage requires consistent watering and may benefit from mulching to retain soil moisture. Harvest time ranges from 70 to 95 days after transplanting, when the heads are firm and have reached a satisfactory size.
Purple Carrots
Last season I grew the pusa asita carrot from India in my raised bed garden. Potentially the world’s richest plant-based source of anthocyanin, it is so dark that the carrot looks nearly black.
I can attest to it being delicious, sweet, and easy to grow. It has proven to be decent in storage as well. We primarily eat it raw, fermented, and roasted.
Purple carrots have a unique flavor profile that combines sweetness with earthy undertones, setting them apart from their orange counterparts. They are rich in antioxidants and can be used in a variety of dishes, from raw snacks and salads to roasted sides or blended into soups.
In the garden, purple carrots require full sun and sandy, well-drained soil. They’re more tolerant of poor soil conditions than many other vegetables but do best in soil that’s loose and free of rocks to allow for straight growth. Sow seeds directly into the ground in early spring or late summer for a fall harvest. Keep the soil moist and thin the seedlings to prevent overcrowding. Harvest when they reach your desired size, typically in about 70 to 80 days.
Purple Broccoli
Purple broccoli has a sweeter, nuttier taste than its green counterpart, making it a great choice for both raw and cooked dishes. It adds a vibrant touch to salads, shines when roasted with just a touch of olive oil and salt, and livens up stir-fries and pasta dishes. Its color, more intense when raw, softens slightly when cooked, offering an appealing visual contrast on the plate.
In terms of growing, purple broccoli prefers cooler weather, making spring and fall the ideal times for planting. It needs a spot in the garden that gets plenty of sunlight and soil that drains well. Water it regularly to keep the soil moist. Harvest the heads when they’re firm and before the flowers start to bloom.
Purple broccoli is available mainly during its growing seasons in spring and fall.
Purple Cauliflower
Purple cauliflower offers a mild, slightly sweet flavor. It’s versatile in the kitchen: delicious raw in salads, adding a crunchy texture and a burst of color, or cooked in various ways. When roasted, steamed, or stir-fried, purple cauliflower maintains its vibrant hue, making any dish visually stunning.
It pairs well with bold spices and can be used as a substitute for white cauliflower in any recipe, from soups to pizzas.
Growing purple cauliflower is similar to growing traditional white cauliflower, thriving in cool temperatures. It prefers a sunny location and well-drained, fertile soil. Plant it in early spring or late summer for a fall harvest, ensuring it gets consistent moisture for optimal growth. Purple cauliflower typically matures and is ready to harvest in about 60 to 80 days after planting.
This colorful cauliflower variety is most commonly found in the cooler months of spring and fall, aligning with its growing seasons.
Purple Microgreens
Purple microgreens, derived from seeds like radish, kohlrabi, basil, mustard, and amaranth, each contribute their own unique flavor to dishes. They range from spicy to sweet and can be used in salads, as toppings, or to enhance the taste of various recipes. Growing them involves planting seeds in soil or some other medium, maintaining moisture, and providing light.
They’re ready for harvest in a few weeks, offering a straightforward way to add flavor and color to your meals.
Microgreens are generally grown indoors in trays and they can be grown year-round.
Purple Kale
Purple kale has a robust, slightly bitter taste with a hint of earthiness, making it a standout ingredient in both raw and cooked dishes. It’s less bitter than green kale, adding depth to salads, smoothies, and stir-fries. When cooked, it becomes tender, with its rich color softening slightly but still providing an appealing visual contrast.
In the garden, purple kale is straightforward to grow, thriving in cool conditions and tolerating frost, which can actually sweeten its flavor. Plant it in well-drained soil with full sun to partial shade. It’s ready to harvest when the leaves are large enough to eat, typically in late fall or early winter, depending on your climate.
Purple Kohlrabi
Purple kohlrabi has a crisp texture and a sweet, mild flavor with a peppery finish, similar to a cross between a turnip and a watermelon radish. It’s versatile in the kitchen, great eaten raw for a crunchy snack or sliced thin in salads. When cooked, it becomes tender and its sweetness is enhanced, making it suitable for stir-fries or roasting.
Growing purple kohlrabi is relatively easy. It prefers cooler weather but can tolerate a range of conditions. Plant it in a spot with full sun and in soil that drains well. It grows quickly, ready to harvest in about 6 to 8 weeks when the bulbous stem swells to the size of a tennis ball, offering a quick return in the garden.
Purple Radish
Purple radish delivers a crisp bite with a peppery flavor, more intense than its red or pink counterparts. It’s excellent raw, adding a vibrant, spicy kick to salads and sandwiches. Cooked, it mellows out, becoming sweet and tender, suitable for dishes like sautés or roasts.
For gardening, purple radish is easy and fast-growing. It does well in cooler temperatures and can be sown directly into well-drained soil with good sunlight. Ready to harvest in just a few weeks, it’s a quick crop that can be grown in both spring and fall for a continuous supply.
Radish is a great companion crop to other slower-growing plants in your garden as they grow quickly.
Purple Lettuce
Purple lettuce, with its vibrant leaves, offers a slightly sweet to mildly bitter taste, depending on the variety. Some are even peppery and spicy. It’s perfect for adding color and a fresh flavor to salads, sandwiches, and wraps. The tender leaves can also be used as a decorative base for dishes, enhancing their visual appeal.
In the garden, purple lettuce is as straightforward to grow as its green counterparts, thriving in cooler weather and preferring well-drained soil and partial to full sunlight. It’s suitable for spring and fall planting, maturing quickly to enjoy continuous harvests throughout the growing season. Keep the soil consistently moist for the best growth.
Purple Onions
Purple onions, known for their vibrant color and sharp, slightly sweet flavor, enhance a wide range of dishes. Raw, they add a crisp texture and a colorful accent to salads, sandwiches, and salsas. Cooked, they become sweeter and softer, ideal for caramelizing or adding depth to soups and sauces.
They’re available year-round in most places.
Growing purple onions involves planting them in well-drained soil with plenty of sunlight. They prefer cooler temperatures but can adapt to warmer climates as they mature. Plant them in early spring or fall, and with regular watering and patience; you’ll have a crop ready to harvest when the tops begin to fall over and brown, typically in late summer to early fall.
Purple Basil
Purple basil stands out with its striking color and a flavor profile that combines the classic basil taste with a hint of clove-like spice. It’s a versatile herb that can brighten up salads, pestos, and cocktails, adding a unique twist with its vibrant hue and aromatic presence.
In the garden, purple basil is as easy to grow as its green counterpart, favoring warm, sunny conditions and well-drained soil. It’s perfect for adding a splash of color to your herb garden. Regular pruning encourages bushier growth and prevents flowering, keeping the leaves tender and flavorful. Plant it after the last frost, and you’ll enjoy its beautiful leaves and delightful aroma throughout the summer.
Purple Peppers
Purple peppers bring a mild sweetness with a crisp texture, making them a colorful addition to salads, stir-fries, and grilled dishes. They’re similar in taste to green bell peppers but with a slightly sweeter edge. When cooked, they soften and blend well into sauces and soups, though their vibrant purple color may change with heat.
Growing purple peppers is similar to growing other bell pepper varieties. They prefer warm weather and must be planted in well-drained soil in a spot with plenty of sunlight. Start seeds indoors in cooler climates, then transplant them outdoors when the danger of frost has passed and temperatures consistently warm. With regular watering and occasional fertilizing, these striking peppers develop from flowers in mid to late summer, ready to harvest when firm and fully colored.
Purple Fruits
Check out my list of purple fruits too. Many of these can be easily grown.
Read More: Exploring Purple Fruits: 14 Varieties to Discover
Purple Veggie Recipes
One of my favorite purple (or red) vegetables is cabbage! Check out my list of purple cabbage recipes.
Purple Cabbage Sauerkraut
Regular sauerkraut is not much different from the purple cabbage sauerkraut — but purple (or red) cabbage may need more time to ferment. Make this probiotic-rich food at home in simple mason jars or fermentation crocks.
Beet Kvass
A traditional European fermented beverage that can be drank or used to make authentic borscht. Beet kvass is a simple and unique probiotic drink worth trying for yourself.
