Long Beans

Vigna unguiculata subsp. sesquipedalis | Snake Beans | Yard-Long Beans | Payar | Barbati

Long beans, also known as yard-long beans or snake beans, are slender, flexible pods that can grow up to 60cm in length. Crisp and mildly flavoured, they are a popular vegetable across South and Southeast Asia with a texture similar to French beans but more tender and slightly more earthy.

Health Benefits

Good source of plant-based protein and dietary fibre
Rich in folate, manganese, and vitamins A, C, and K
Supports bone health and immune function
Low in calories — ideal for light, nutritious meals
Contains antioxidants that help reduce oxidative stress

Nutrition: Calories: 47 kcal | Protein: 2.8g | Fibre: 2.1g | Carbs: 8.4g (per 100g)

Culinary Uses: Stir-fried with garlic and soy sauce across Asian cuisines. Used in Kerala’s payar thoran (coconut stir-fry), sambar, and mixed vegetable curries. Also eaten raw in salads.

Category: Omani Vegetables and Fruits

Description

Description

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Bitter Gourd
Momordica charantia | Bitter Melon | Karela | Pavakka | Hagalkai

Bitter gourd, known as karela in Hindi and pavakka in Malayalam, is a knobby, dark green vegetable with an intensely bitter taste unlike any other. While its flavour demands an acquired palate, it is one of the most medicinally valued vegetables in Ayurvedic and traditional Asian medicine — a bitter pill with extraordinary health rewards.

Health Benefits

Widely studied for blood sugar control — contains charantin and polypeptide-p, insulin-like compounds

Supports liver health — stimulates bile secretion and liver enzymes

Powerful immune booster — rich in vitamin C and antioxidants

Natural blood purifier — traditionally used to treat skin conditions

Contains iron, folate, potassium, and zinc

Nutrition: Calories: 17 kcal | Vitamin C: very high | Iron: good | Carbs: 3.7g (per 100g)

Culinary Uses: Cooked as karela sabzi, stuffed with spiced fillings, or made into pavakka theeyal in Kerala cuisine. Juice is consumed raw for medicinal purposes. Used in Chinese bitter melon stir-fry.
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Rock Melon
Cucumis melo var. cantalupensis | Cantaloupe | Muskmelon | Kharbooja

Rock melon, known as cantaloupe in North America, is a fragrant, orange-fleshed melon with a tan, netted outer rind. It has a sweet, honeyed, floral aroma and a soft, juicy texture. One of the most refreshing summer fruits, it is as delightful eaten fresh as it is in desserts and drinks.

Health Benefits

Extremely rich in beta-carotene and vitamin A — excellent for eye and skin health

High in vitamin C — boosts immunity and collagen production

Very high water content — ideal for hydration in hot weather

Contains potassium — supports heart health and blood pressure

Low in calories and naturally energising

Nutrition: Calories: 34 kcal | Vitamin A: very high | Vitamin C: high | Carbs: 8.2g (per 100g)

Culinary Uses: Best eaten fresh, chilled. Pairs well with prosciutto, mint, and lime. Used in fruit salads, smoothies, sorbets, and cold soups.
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Ladies Finger
Abelmoschus esculentus | Okra | Bhindi | Vendakkai | Kokoro

Ladies finger, widely known as okra or bhindi, is a slender, ridged green pod with a mild, grassy flavour and a uniquely silky texture when cooked. A warm-weather vegetable native to Africa and now integral to South Asian, African, and Southern American cuisines, it is as nutritious as it is delicious.

Health Benefits

Rich in mucilage — a natural soluble fibre that supports digestive health and blood sugar control

High in vitamins C and K — supports immunity and bone health

Contains folate — important for cell growth and pregnancy health

Good source of magnesium and antioxidants

The mucilage has been studied for its role in lowering cholesterol

Nutrition: Calories: 33 kcal | Fibre: 3.2g | Vitamin C: good | Carbs: 7.5g (per 100g)

Culinary Uses: Stir-fried as bhindi masala or bhindi do pyaza. Used in South Indian sambar and curries. Essential ingredient in gumbo. Can be sliced and fried crispy, or pickled.
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Sweet Melon — Orange
Cucumis melo | Orange Flesh Muskmelon | Kharbooja

The orange-fleshed sweet melon is a summer favourite known for its intensely sweet, fragrant flesh and smooth, pale yellow-green outer skin. Softer and more aromatic than a cantaloupe, it has a honey-like sweetness and a meltingly soft texture that makes it perfect for eating fresh.

Health Benefits

High in beta-carotene — excellent for skin and eye health

Naturally hydrating — high water content makes it cooling and refreshing

Rich in vitamin C and B vitamins

Low in calories — a guilt-free sweet treat

Contains natural sugars for quick, natural energy

Nutrition: Calories: 36 kcal | Water: 90% | Vitamin C: good | Carbs: 8.8g (per 100g)

Culinary Uses: Best enjoyed fresh and chilled. Used in fruit salads, juices, smoothies, and desserts. Pairs beautifully with chaat masala as a street food snack.
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