10 of the most popular Very Veggie recipes that are flavour bombs and packed with good nutrition to add to your cooking repertoire over the coming weeks and bump up your vegetable intake.
Eating more vegetables is one of the most evidence-based ways to support long-term health. Across decades of nutrition research, higher vegetable intake has consistently been linked with lower risk of chronic disease, improved gut health, and better overall wellbeing.
Vegetables are naturally rich in dietary fibre, vitamins, minerals, and protective plant compounds known as phytochemicals. Fibre is particularly important because it supports digestive health, helps regulate blood sugar levels, and contributes to feelings of fullness after meals. Diets high in fibre have also been associated with reduced risk of conditions such as cardiovascular disease and type 2 diabetes.
Another key benefit of vegetables is their role in supporting a healthy gut microbiome. Many vegetables contain prebiotic fibres that feed beneficial gut bacteria. When these bacteria ferment fibre, they produce short-chain fatty acids that help maintain the health of the gut lining and support immune function.
Vegetables are also a major source of antioxidants such as vitamin C, beta carotene, and polyphenols. These compounds help protect cells from oxidative stress, which is linked with ageing and the development of chronic diseases. Leafy greens, cruciferous vegetables like broccoli and cauliflower, and colourful vegetables such as carrots and capsicum are particularly rich in these protective nutrients.
From a weight management perspective, vegetables are also incredibly valuable. They are generally low in energy density but high in volume and nutrients, meaning they help fill you up without contributing large amounts of calories. This makes them useful for supporting healthy body weight while still providing essential nutrition.
Health authorities around the world recommend eating a variety of vegetables daily. In Australia, adults are encouraged to aim for around five servings each day, ideally including a mix of colours and types. The greater the diversity of vegetables consumed, the wider the range of nutrients and beneficial plant compounds the body receives.
Simply put, regularly filling your plate with vegetables is one of the most practical and powerful steps you can take to support long-term health.
Feast on these vegetarian favourites:
Veggie Packed No-Mato Sauce with Chickpea pasta
Loaded Guacamole
Goat cheese asparagus frittata
Baked eggs in mushrooms with spinach rice and kimchi
Rainbow veggie Gado Gado my way
Harvest Salad
Big Mac style loaded sweet potato fries
Brown rice pomegranate haloumi salad
French inspired Spring soup (served up in Aussie Autumn, ha!)
Carrot red lentil soup
