The Philippines is home to a wide variety of vegetables that are not only nutritious but also easily accessible in local markets and backyards. Thanks to the country’s tropical climate, many of these vegetables grow abundantly year-round, making them staples in Filipino cuisine. Whether you’re cooking sinigang, pinakbet, ginisang gulay, or fresh salads, these vegetables provide essential vitamins, minerals, and flavors that define Filipino dishes.
Here are 15 vegetables you can easily find in the Philippines:
1. Malunggay (Moringa Oleifera)
Malunggay, or moringa, is one of the most popular and widely available vegetables in the Philippines. Known as a superfood, its leaves are rich in vitamins A, C, and calcium. Malunggay is often added to soups like tinola and monggo guisado. It can also be blended into smoothies or used to make malunggay tea.
2. Talong (Eggplant)
Eggplant is a staple in many Filipino households. It is commonly used in dishes such as tortang talong (eggplant omelet), pinakbet, and kare-kare. The long, purple variety is the most common in local markets, and it’s both affordable and easy to grow.
3. Kalabasa (Squash)
Squash is a versatile vegetable used in many Filipino dishes. It is a key ingredient in ginataang kalabasa at sitaw, a dish where it’s cooked with coconut milk and string beans. Kalabasa is packed with beta-carotene, which is beneficial for eye health.
4. Ampalaya (Bitter Gourd)
Ampalaya is well known for its bitter taste, but it is highly nutritious. It is often cooked with eggs in a dish called ginisang ampalaya or added to pinakbet. This vegetable is known for its ability to help regulate blood sugar levels, making it beneficial for diabetics.
5. Okra (Lady’s Finger)
Okra is commonly found in Filipino markets and is often included in pinakbet and sinigang. It has a slightly slimy texture when cooked, which makes it a good thickener for soups. Okra is rich in fiber, vitamins C and K, and folate.
6. Sitaw (String Beans)
String beans, or sitaw, are commonly used in many Filipino dishes such as adobong sitaw and ginataang sitaw. They are also a crucial ingredient in pinakbet. These beans are rich in fiber and are great for digestion.
7. Pechay (Bok Choy)
Pechay is a leafy green vegetable often used in soups, stir-fries, and ginisang pechay with tofu or pork. It’s a good source of calcium, vitamin A, and vitamin C. Because it grows quickly, many Filipinos plant it in their home gardens.
8. Kangkong (Water Spinach)
Kangkong is an aquatic vegetable widely used in Filipino cuisine. It is a key ingredient in adobong kangkong and can also be used in sinigang. This vegetable is rich in iron and fiber, making it excellent for overall health.
9. Gabi (Taro)
Gabi leaves and roots are widely used in Filipino cooking. The leaves are commonly used in laing, a spicy coconut milk dish from Bicol. The root can be boiled and eaten as a carbohydrate source. It is rich in fiber and essential minerals.
10. Labanos (Radish)
Labanos is a common ingredient in sinigang, where it absorbs the sour broth’s flavors. It has a crunchy texture when raw and a slightly sweet taste when cooked. It is known for its detoxifying properties and is rich in vitamin C.
11. Sayote (Chayote)
Sayote is a mild-tasting vegetable often used in soups and stir-fried dishes. It is a good source of vitamin C and folate. Sayote is also popular in ginisang sayote with shrimp or chicken.
12. Kamote (Sweet Potato)
Kamote is a widely available root crop in the Philippines. Both the root and the leaves are edible. The leaves, called talbos ng kamote, are commonly used in salads or sautéed with garlic. Kamote is rich in fiber and vitamin A.
13. Sibuyas Dahon (Spring Onions)
Spring onions, or green onions, are frequently used as garnishes in soups and stir-fried dishes. They add a mild onion flavor to food and are rich in antioxidants and vitamin C.
14. Patola (Sponge Gourd)
Patola is often used in dishes like misua soup with ground pork. This vegetable has a mild taste and is rich in dietary fiber. It is also known for its benefits to skin health.
15. Upo (Bottle Gourd)
Upo is a light green gourd that is often cooked with shrimp or pork in soups. It has a mild flavor and a soft texture when cooked. Upo is low in calories and contains antioxidants that support good digestion.
These 15 vegetables are not only easy to find in the Philippines but also highly nutritious and affordable. They are integral to Filipino cuisine and are used in various traditional and modern dishes. By incorporating these vegetables into your diet, you can enjoy their health benefits while savoring the rich flavors of Filipino cooking.
