Swapping Veggies in Recipes

Recipes are a great way to explore new foods, but what happens when you do not have an ingredient for the recipe? Do not worry - you probably have a good option in your kitchen already. Put a fun twist on your recipe, have some fun in the kitchen, and use this simple list to help you swap ingredients for those you have on hand.

Make some of these recipes your own by swapping a vegetable or two!

• Cabbage Stir-Fry
• Kale and Rice Salad
• Baked Potato with Cheesy Vegetables

My recipe needs…

Leafy Veggies
spinach = chard = collard greens = kale = beet tops = cabbage

Root Veggies
potato = sweet potato = parsnip = beets = turnip = rutabaga = carrots = cauliflower

Winter Veggies
broccoli = cauliflower = cabbage = brussels sprouts

Squash
Butternut squash = acorn squash = Hubbard squash = sweet potatoes

Crunchy Veggies
Snap peas = celery = snow peas = carrots = radish = cabbage = cucumber

Green Veggies
zucchini = peas = green beans = broad beans = broccoli = asparagus

Summer Veggies
tomatoes = red bell peppers = eggplant = zucchini = mushrooms = cucumber

Fragrant Veggies
onions = celery = carrots = garlic = leeks = shallots

Salad Veggies
lettuce = radicchio = rocket/arugula = baby spinach = baby kale = leafy herbs

What if I don’t have fresh ingredients??

• Frozen and canned are a great swap for fresh fruits and vegetables.
• If your dish is to be eaten cold or at room temperature, simply thaw your frozen veggies in the fridge, or drain and rinse your canned veggies.
• If your dish is to be eaten warm, add in your frozen or canned veggies towards the end of cooking. 

Happy swapping!