Most people have a “loveāhate relationship” when it comes to their veggies. Whether you like some of them and hate others, you can’t deny the fact that vegetables are incredibly healthy and nutritious.
As summer begins in Pakistan, it brings with it a range of fresh, seasonal vegetables. Summer vegetables don’t just taste amazing but also keep you cool and hydrated, boost your energy, and are packed with healthy nutrients.
If you have any dietary concerns, see the best nutritionist/dietitian in Karachi
Pakistan is home to a wide variety of healthy and nutritious summer vegetables due to its ideal climate and soil conditions. We will discuss the benefits of some of these vegetables in this article.
Keep reading to know more!
Table of Contents
Key Takeaways
- Vegetables that are readily available in the summer season in Pakistan: Okra, bottle gourd, cucumber, eggplant, tomatoes, pumpkin, green chilli, etc.
- Benefits: These vegetables help keep the body hydrated and promote digestion and help in weight management as they are rich in water content and fiber.
List of the Best Summer Season Vegetables in Pakistan
Following are the top 12 best summer season vegetables in Pakistan:
- Cucumber (Kheera)
- Okra (Bhindi)
- Bottle Gourd (Lauki)
- Bitter Gourd (Karela)
- Eggplant (Baingan)
- Pumpkin (Kaddu)
- Tomato (Tamatar)
- Green Chilli (Hari Mirch)
- Taro (Arbi)
- Round Gourd (Tinday)
- Ridge Gourd (Tori)
- Kachnaar
Read below for detailed information on the most common summer vegetables available in Pakistan:
1. Cucumber (Kheera)
The cucumber, also known as kheera (Ś©Ś¾ŪŲ±Ų§), originally comes from Asia but now grows in almost every region throughout the world.
Research on cucumber (Cucumis sativus) has uncovered its therapeutic potential as a highly nutritious and incredibly hydrating summer vegetable. It has an ample amount of water that can help hydrate your body during the blistering summer heat.
Hydration is essential in the summer as it prevents constipation, kidney disease, and helps maintain a healthy gut.
Also Read: 8 Amazing Health Benefits of Cucumbers
Cucumbers are also used to make detox water, which helps remove toxins from your body, lowers blood pressure, and improves skin health.
Peak months for fresh cucumber: March – September
2. Okra (Bhindi)
Okra, commonly known as lady finger or bhindi (ŲØŚ¾ŁŚŪ), is an annual plant that originated in Ethiopia. The major cities where okra is grown are Jhang, Lodhran, Rahim Yar Khan, Gujranwala, Faisalabad, Rawalpindi, Hyderabad, and Thatta.
An extensive range of health benefits can be derived from okra as per research. Firstly, the dietary fiber content of this vegetable helps enhance digestive health and control sugar levels.
Nutritionists recommend okra for its many valuable and essential minerals, including vitamin K, vitamin A, magnesium, beta-carotene, and folate, which make it invaluable for bone health and vision, and also promote a healthy heart.
Okraās slimy nature has soothing effects on the digestive tract, making this fibrous vegetable an indispensable part of a balanced diet.
Peak months for fresh bhindi: April – October.
3. Bitter Gourd (Karela)
Bitter gourd or karela (Ś©Ų±ŪŁŲ§), it is a tropical vegetable with numerous health benefits. It is known for its distinct bitter taste. Karela is grown in Faisalabad, Vehari, Chakwal, and Lahore cities of Pakistan.
It is rich in vitamins C and A, iron, and other herbal preservatives, which help sharpen the body to resist diseases and improve skin.
Also Read: 12 Phool Makhana (Ł¾Ś¾ŁŁ Ł Ś©Ś¾Ų§ŁŪ) Benefits In Urdu
It may help protect and regulate blood sugar levels, making this plant valuable for patients with diabetes. At the same time, it helps with digestion, aids the body in cleansing itself of toxins, and may lower cholesterol levels, which is beneficial for the heart.
Peak months for fresh karela: May – September.
4. Eggplant (Baingan)
Eggplant, known locally as baingan (ŲØŪŁŚÆŁ) in Pakistan, is a nutritious vegetable with numerous health benefits, as it contains a variety of essential vitamins and minerals. Eggplant is grown in Lahore, Faisalabad, Multan, Rawalpindi, Hyderabad, Karachi, Sukkur, Peshawar, and Quetta of Pakistan.
Eggplant also helps reduce cholesterol levels, improves blood circulation, and supports heart health. Additionally, it contains potent antioxidants, such as nasunin, which shield vital organ cells from harm, thereby promoting healthy brain function.
Also Read: 10 Incredible Paneer Dodi Benefits and Its Side Effects
For people with diabetes, eggplant is quite beneficial since it is high in fiber, which aids in digestion and helps maintain balanced blood sugar levels.
Peak months for fresh baingan: April – October.
5. Ridge Gourd (Tori)
Ridge gourd, also known as tori (ŲŖŁŲ±Ū) in Urdu, is a vegetable widely used in Asian cooking and is rich in nutrients. Tori is grown in Lahore, Faisalabad, Multan, Sahiwal, and Peshawar of Pakistan.
Also Read: 10 Amazing Sana Makki Benefits For Your Health!
The low-calorie count and high fiber content of tori make it ideal for digestion and weight management. Rich in antioxidants and essential minerals like iron and magnesium, tori helps increase metabolism and enhance overall health.
In addition to vitamins C and A, which support the immune system, tori can also benefit skin health. Furthermore, it serves as a natural cleansing agent that helps detoxify the liver and stabilize blood sugar levels.
Peak months for fresh tori: May – September.
6. Round Gourd (Tinday)
Commonly known as Indian squash, round gourd, or tinday (ŲŖŪŁŚŪ), it is a small green vegetable widely used in South Asian cuisine. Round gourds are grown in Lahore, Faisalabad, Multan, Sahiwal, Hyderabad, Karachi, and Peshawar.
Because it is low in calories and high in water, it is excellent for hydration and weight loss. High in dietary fiber, it aids digestion and helps prevent constipation.
Also Read: Talbina Benefits, Side Effects, and How to Make
It also includes key nutrients such as vitamin C, potassium, and antioxidants, all of which boostāimmunity, support heart health, and fight inflammation. Itās very cool and light, so it’s suitable for warm weather.
Peak months for fresh tinday: May – August.
7. Bottle Gourd (Lauki)
Light on the stomach, the bottle gourd, also referred to as lauki vegetable (ŁŁŚ©Ū), is a hydrating vegetable rich in water, fiber, and essential nutrients, including vitamin C, potassium, and iron. Its low sodium and high potassium levels may help regulate blood pressure,āaid digestion, and support heart health.
It can also help cool the body, which is why it’s best for hot climates. Bottle gourd is also low in calories, whichācan complement weight management and detox plans.
Peak months for fresh lauki: April – September.
Conclusion
Summer vegetables in Pakistan like cucumber, okra, pumpkin, tomatoes, bitter gourd, and eggplant, provide hydration, fiber, and essential nutrients that support digestion, enhance heart health, and contribute to overall well-being. Consuming these seasonal vegetables will keep you stay cool and nourished throughout the summer.
Adding a few more summer-grown vegetables to your diet can be a great way to remain healthy and hydrated but it is recommended to consume them in moderation.
For an expert opinion you can find a highly qualified and experienced nutritionist in Islamabad by visiting the oladoc website or downloading the oladoc app.
Frequently Asked Questions (FAQs)
1. What vegetables provide hydration during the summer?
Cucumbers, tomatoes, and spinach are some of the most hydrating vegetables that will keep you cool and hydrated during the scorching summer months.
2. What vegetables are most readily available in the summer in Pakistan?
Okra, bitter gourd, bottle gourd, eggplant, cucumber, and tomatoes.
3. What vegetables are suitable for heat?
Spinach and other green leafy vegetables are cooling foods and a great source of vitamins and minerals. Their high fiber content promotes a healthy digestive tract and helps regulate body temperature.
