Short Beans

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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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  Beetroot

  Beta vulgaris   |   Beet | Chukandar | Beet Root

  Beetroot is a deep purple-red root vegetable with an earthy, sweet flavour and a firm, dense texture. Used in both cooking and raw preparations, it is one of the most nutritionally dense vegetables available — packed with unique plant compounds, vibrant colour, and remarkable health benefits that have made it a modern superfood.

  Health Benefits

  • Rich in nitrates — shown to improve blood flow, lower blood pressure, and enhance athletic endurance
  • Contains betalains — powerful pigment antioxidants unique to beetroot with anti-inflammatory properties
  • Supports liver detoxification — particularly effective for liver health
  • Good source of folate, manganese, iron, and vitamin C
  • Studies suggest benefits for brain health and cognitive function

  Nutrition: Calories: 43 kcal | Folate: high | Nitrates: very high | Carbs: 9.6g (per 100g)

  Culinary Uses: Roasted, boiled, or steamed as a side vegetable. Juiced fresh for a wellness drink. Used in salads, soups (borscht), dips (beetroot hummus), and chutneys. Pickled as an accompaniment.

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  Broad Beans

  Vicia faba   |   Fava Beans | Avarakkai | Sem | Horse Beans

  Broad beans are large, flat, bright-green legumes encased in thick, velvety pods. One of the oldest cultivated crops in the world, they have a distinctive earthy, buttery flavour and a creamy texture when cooked. Both the young beans and tender pods are edible.

  Health Benefits

  • Excellent source of plant-based protein — ideal for vegetarian and vegan diets
  • Rich in folate — essential for cell growth and particularly important during pregnancy
  • High in fibre — supports digestive and cardiovascular health
  • Good source of iron, manganese, copper, and zinc
  • Contain L-dopa — a compound studied for neurological health benefits

  Nutrition: Calories: 88 kcal | Protein: 7.6g | Fibre: 5.4g | Carbs: 14.5g (per 100g, cooked)

  Culinary Uses: Eaten boiled or steamed as a side dish. Used in ful medames (Egyptian staple), soups, pasta, risottos, and stir-fries. Young pods can be cooked whole.

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  Pumpkin

  Cucurbita moschata / Cucurbita maxima   |   Kaddu | Mathanga | Poosanikai

  Pumpkin is a large, orange-fleshed gourd with a sweet, earthy flavour and smooth, dense texture. Celebrated across cultures — from South Asian curries to Western pies — it is both a versatile cooking ingredient and a nutritional powerhouse. The seeds are equally prized for their nutritional value.

  Health Benefits

  • Exceptional source of beta-carotene — promotes healthy vision and immune function
  • Very high in vitamin A — one of the richest vegetable sources
  • High in fibre and antioxidants — supports heart and digestive health
  • Contains vitamins C, E, and B2, plus iron and potassium
  • Pumpkin seeds are rich in zinc, magnesium, and healthy fats

  Nutrition: Calories: 26 kcal | Vitamin A: very high | Fibre: 0.5g | Carbs: 6.5g (per 100g)

  Culinary Uses: Used in pumpkin curry (mathanga erissery), sambar, soups, and stews. Roasted as a side dish. Used in pumpkin pie, bread, and cakes in Western cuisine. Seeds are roasted as a snack.

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