Ah, vegetables! We eat them every day… or at least we try! But did you know there are unexpected treasures that start with the letter M? The sweet lamb’s lettuce, the crunchy corn, or curiosities like mizuna, moringa, or bitter melon. Today, I’m taking you on a gourmet and vitamin-packed exploration. Buckle up, let’s go!
Why be interested in vegetables that start with M?
Because they are:
- Rich in nutrients: vitamins A, B, C, K, essential minerals, fiber, plant proteins… there’s plenty to boost your plate.
- Original and flavorful: some are still little known in Europe, yet delicious and easy to cook.
- Perfect for board games: the famous “Petit Bac” or Scrabble will have no secrets for you.
And above all… because varying pleasures is the key to enjoying healthy eating.
What vegetables start with the letter M?
Lamb’s lettuce
The small, sweet green salad that we love in winter. It’s light, tender, but packed with benefits!
Health benefits:
- Rich in omega-3
- Full of vitamin C and iron
- Very low in calories
Gourmet idea: a lamb’s lettuce salad with nuts, goat cheese, and a honey vinaigrette. Simple, quick, delicious.
Corn
The golden treasure of the garden! In grains, on the cob, in flour… corn is super versatile.
What it provides:
- Fiber for good digestion
- Complex carbohydrates for energy
- Lutein, great for the eyes
To try: creamy polenta with parmesan or grilled corn on the barbecue.
Cassava
A root found in many cuisines around the world. Very nutritious, but should never be consumed raw.
Its strengths:
- Very energetic
- Gluten-free
- Rich in B vitamins
A must-try: Brazilian “pão de queijo,” cheese bread made from cassava flour. A real treat.
Morel
This exceptional mushroom is a true gem in the kitchen. Its woody flavor transforms a simple dish into a gourmet meal.
Nutritional virtues:
- Good source of plant protein
- Contains iron and vitamin D
- Very low in calories
Tip: always cook it. Raw, it can be toxic. In sauce with risotto or pasta, it’s magical.
Bitter melon
Also known as bitter gourd, this squash from Asia has a very unique taste… but is packed with benefits.
What we like:
- Antioxidant
- Ideal for regulating blood sugar
- Rich in vitamin C and minerals
In the kitchen: sautéed in a wok or added to a well-seasoned Asian soup.
Mizuna
This Japanese salad resembles arugula a bit, with a peppery hint.
Its advantages:
- Full of vitamins A and C
- Great to enhance a salad
- Very digestible
To try: in a mixed salad, or sautéed for 1 minute with garlic and a drizzle of sesame oil.
Moringa
The leaves of this tree are ultra-nutritive. They’re even sometimes called “miracle tree.”
Why you’ll love it:
- Very rich in iron and protein
- Excellent for boosting immunity
- Perfect in curries or as an infusion
Mustard (leaves)
We know the seed, but the leaves can be cooked too! They are spicy, crunchy, and very good for health.
The health benefits:
- Rich in antioxidants
- Help with digestion
- Boost metabolism
In the kitchen: sauté them in a pan with a bit of garlic and olive oil.
Melon (bonus fruit-vegetable)
Even if we often consider it a fruit, it is sometimes classified among vegetables for its savory uses. And then, it starts with M!
Why we love it:
- Rich in water and vitamin C
- Very low in calories
- Perfect in summer
Fresh recipe: melon salad with feta and mint.
Summary table of benefits
| Vegetable | Calories (100g) | Key Vitamins | Strengths |
|---|---|---|---|
| Lamb’s lettuce | 21 | C, A, K | Rich in omega-3, iron |
| Corn | 96 | B9, B3, lutein | Vision, digestion, sustainable energy |
| Cassava | 160 | B6, C | Gluten-free, very nourishing |
| Morel | 31 | D, iron | Intense flavor, protein |
| Bitter melon | 25 | C, B9 | Anti-diabetes, antioxidant |
| Mizuna | 25 | A, C | Crunchy, peppery, digestible |
| Moringa | variable | A, C, iron | Protein, immunity |
| Mustard | 27 | K, antioxidants | Spicy, natural stimulant |
| Melon | 34 | A, C | Hydrating, refreshing |
How to incorporate them into your daily life?
Here are some simple ideas to vary your pleasures:
- Green smoothie with lamb’s lettuce, apple, and lemon
- Bitter melon soup with ginger and homemade broth
- Veggie tacos with grilled corn, avocado, and cilantro
- Mizuna-lamb’s lettuce salad with hazelnuts and sesame vinaigrette
- Cassava puree to replace potatoes
- Morel risotto, creamy sauce, and parmesan
- Moringa curry, coconut milk, and chickpeas
- Wok of mustard leaves, garlic, and ginger
Frequently asked questions
Which M vegetable is the richest in iron?
→ Moringa and lamb’s lettuce are excellent sources of plant-based iron.
Is there an M vegetable good for vision?
→ Corn, thanks to lutein, is very beneficial for eye health.
Which M vegetable is naturally gluten-free?
→ Cassava is 100% gluten-free, perfect for those with intolerances.
Which M vegetable is useful against diabetes?
→ Bitter melon is traditionally used to regulate blood sugar.
Which M salad is unique for winter?
→ Lamb’s lettuce is ideal: tender, local, and full of nutrients.
Conclusion
M vegetables are a real treasure trove. Some are well-known, others exotic, but all have their place in a balanced diet. They bring color, varied textures, and most importantly… a lot of flavor. So, whether you’re curious, a foodie, or a player of Petit Bac, it’s time to put a big M on your plate!
Céline, a passionate blogger about news and travel, I decode the trends that make the world buzz. Whether it’s exploring hidden corners of the planet or analyzing the hottest topics in the news, I share my discoveries here with a curious and authentic perspective. Join me to travel through words and ideas!
