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12 Must-Try Rainy Season Vegetables In India: With Health Benefits & Delectable Recipes

rainy season vegetables in india picture
rainy season vegetables picture

Once the hot summer months in India end, the much-awaited monsoon season starts. And the onset of the monsoon season provides much-needed water to crops and plants throughout the whole of India. This, in turn, brings us a rich array of seasonal rainy season vegetables in india full of nutrients. 

Producers harvest seasonal vegetables like these at their peak ripeness, so they don't sit on warehouse shelves. Thus, they don't lose their nutrients, and you can get the maximum benefits they offer.

In this blog, we list down the top 12 rainy season vegetables in India that you can find, along with their numerous health benefits and easy recipes. 

So, let’s get green!

Why Should You Consume Rainy Season Vegetables?

The Indian rainy season provides us with a plethora of seasonal green vegetables that are a must-have for your diet. Read on to find out their health benefits.

top 3 reasons to consume rainy season vegetables image

1. Packed with nutrients

Rainy season vegetables in India are packed full of nutrients, antioxidants, minerals, vitamins, and dietary fiber. They can be a great addition as a part of a balanced diet, which can boost our overall immunity and health.

2. Strengthens our immunity

In the rainy season, people are more prone to water-borne diseases and seasonal illnesses. However, vegetables like bottle gourd, bitter gourd (karela), and other green leafy vegetables can boost our immunity and prevent us from falling sick.

3. Promotes digestive health

Most vegetables this season contain dietary fiber, aiding digestion and preventing issues like constipation. Fibre also increases the healthy gut microbiome, which keeps our digestive tract running smoothly.

Apart from the various health benefits, consuming seasonal vegetables also supports our local farmers and helps preserve our ecosystem. Farmers don't have to be dependent on growing non-seasonal produce, which can place a huge stress on our soil and also negates the use of artificial fertilizers.

Moving on, let’s look at the top 12 rainy season vegetables in India, with their health benefits and recipes.

List of Top 12 Rainy Season Vegetables to eat in India

The Indian monsoon brings us a wide variety of green vegetables as the sun’s warmth reduces during this period, and there is plenty of water to support the growth of plants. 

top 12 rainy season vegetables to eat in india

And the best part? Rainy-season vegetables load up with nutrients essential for our health and well-being.

So, without further ado, let’s look at the list of the top 12 rainy-season vegetables in India!

1. Bitter Gourd (Karela)

This is one of the most common vegetables you get in India during the rainy season.

Health Benefits: Rich in vitamin C, this vegetable has anthelmintic properties, which protect our intestines from parasites and worms that spread during the rainy season.

Traditional Indian recipe: Chop bitter gourd into small fine pieces and fry in an oil of your choice. You can also make a bitter gourd curry using onions and tomatoes.

2. Bottle Gourd (Lauki)

Bottle gourd contains vitamins B and C, phosphorous, magnesium, and iron, and has low fat content

Health Benefits: It helps to keep our body cool, and its antibilious properties help to remove excess bile from our body. It also protects us from cough, bronchial disorders, and fever, which are common during the monsoons.

Traditional Indian recipe: In India, people cook finely chopped pieces of bottle gourd with spices and tomatoes to make Lauki ki sabzi

3. Pointed Gourd (Parwal)

Pointed gourd is another monsoon vegetable that provides us with several therapeutic benefits.

Health Benefits: It exhibits antipyretic activity that reduces the common cold and fever. Moreover, it has hepatoprotective properties that protect and detoxify our liver.

Traditional Indian recipe: Parwal sabzi is a traditional recipe made with chopped pointed gourd cooked in spices like coriander, cumin, and turmeric.

4. Indian squash (Tinda)

Indian squash is called a baby pumpkin and, is filled with numerous bioactive compounds and also has high water content.

Health Benefits: Filled with polysaccharides, carotene, and vitamins, Indian squash boosts our overall immunity and keeps us healthy. It also has antioxidant properties that protect us from numerous pathogens.

Traditional Indian recipe: Tinda ki sabzi is a spicy dish made from Indian squash, fennel seeds, ginger, lemon, and chili powder.

5. Ivy Gourd (Kundri/Tindora)

Ivy gourd is another vegetable that has high inflammatory properties. It is also rich in vitamin C, A, and potassium, which contributes to our overall health and well-being.

Health Benefits: Ivy gourd protects us from cough, allergies, and fever. It also helps regulate our glucose levels and is also beneficial for people with cholesterol levels.

Traditional Indian recipe: Indians traditionally fry Ivy gourd with mustard seeds, cumin seeds, turmeric powder, red chili powder, salt, and curry leaves

6. Ridge Gourd (Turai)

In India, people commonly refer to Ridge gourd as "Turai", a popular monsoon vegetable celebrated for its crisp texture and mild flavor

Health Benefits: It's a great source of dietary fiber, and vitamin C aids in digestion and boosts our immune system during the rainy season. Ridge gourd is also believed to have cooling properties that help in reducing our body heat.

Traditional Indian recipe: "Turai Chana Dal" is a classic dish made by cooking ridge gourd with split chickpeas, spices, and herbs.

7. Spinach (Palak)

Palak, or spinach, is a leafy green vegetable abundantly available during the monsoons in India. However, you should exercise caution while consuming leafy vegetables in the rainy season as they can be contaminated with germs. Thus, wash them carefully before consuming them.

Health Benefits: Rich in iron, calcium, and essential vitamins, spinach is excellent for maintaining healthy hemoglobin levels. It also supports our overall health by enhancing bone strength and provides essential nutrients for our immune function.

Traditional Indian recipe: Palak Paneer, a popular North Indian dish, combines spinach with Indian cottage cheese (paneer) in a creamy tomato-based gravy.

8. Okra (Bhindi)

Okra, or "Bhindi," is a popular rainy-season vegetable in India and is valued for its versatility in cooking.

Health Benefits: Bhindi is a good source of vitamin K, which is essential for blood clotting and bone health. It also supports cardiovascular health and helps in maintaining healthy blood pressure levels.

Traditional Indian recipe: Bhindi masala is a common dish made with okra, onions, and a blend of spices.

9. Cabbage (Patta Gobi)

Cabbage, or "Patta Gobi," is widely available during the rainy season and is a versatile and nutritious vegetable.

Health Benefits: Cabbage packs vitamins K and C, along with fiber, benefiting digestion and overall health. It also has known anti-inflammatory properties

Traditional Indian recipe: Cabbage sabzi is a simple stir-fry that combines shredded cabbage with spices like cumin, mustard seeds, and turmeric.

10. Button Mushrooms

Experts have discovered that button mushrooms, despite beliefs of their toxicity, are highly nutritious and loaded with antioxidants

Health Benefits: They exhibit high antibacterial properties and are also low in calories, which makes them great for a weight-loss diet.

Traditional Indian recipe: People make Mushroom masala in India by currying mushrooms in a spicy onion gravy and topping it with coriander leaves

11. Elephant Foot Yam (Ool/Jimikand)

Filled with fiber, protein, and carbs, Elephant foot yam is an exclusive rainy-season vegetable.

Health Benefits: Rich in nutrients, flavonoids, and phenols, it helps our body fight water-borne diseases and also improves our immunity.

Traditional Indian recipe: In many Indian cities, people slice yam into small pieces, marinate them with spices, and then fry them until they turn light brown to consume Ool as a snack.

12. Radish (Mooli)

A root vegetable, Radish is commonly used in garnishing salads or making pickles.

Health Benefits: Radish contains isothiocyanates and polyphenols that improve our immunity and also help prevent hepatic inflammation, stomach disorders, and ulcers.

Traditional Indian recipe: People slice radish into small pieces, grind it finely, and mix it with mashed coconut, tamarind, curry leaves, and mustard oil to prepare Radish chutney, a side dish perfect for salads, fritters, chapatis, and rice

Final thoughts

The rainy season is refreshing. The hot summer has ended, and you finally have time to appreciate nature and enjoy indoors with your family. However, you don't want to fall sick or fall prey to water-borne diseases. 

Thus, you should indulge in a wide variety of vegetables and take care of your health. Once the monsoon ends in India, you will be all set to welcome the series of festivities that start in autumn. And you want to be in the pink of health, looking your best for that. 

In case of any related query to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at or call on 7829999400 between 10:00 AM IST - 7:00 PM IST (Mon - Sat).

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