5 nutrient-rich vegetable peels you should never throw away

In Indian kitchens, vegetable peels are often seen in the dustbin. But, did you know that many of these peels actually deserve to be a part of your daily meals? Yes, you read it right. According to experts, many of these discarded peels are often richer in fiber, antioxidants, and essential nutrients than the vegetables themselves. It is also said that incorporating them into your daily meals is not just a step towards sustainability and zero-waste, but it is also about enriching your meals with added nutrition. Make sure that you wash and clean them well to remove added chemicals and pesticides. Here are five nutrient-rich vegetable peels you should never throw away and simple ways to include them in your daily meals.

This is one of the most commonly discarded kitchen scraps. They are rich in dietary fiber, potassium, iron, and antioxidants, and are good for digestion and heart health. In fact, the peel contains more fiber than the vegetable.

How to use: One can turn them into crispy snacks by baking or air-frying them with oil, salt, and spices. One can also add them to soup, stocks, or stews to enhance taste and nutrition.

These peels are also loaded with beta-carotene, a powerful antioxidant that the body converts into vitamin A and is said to be good for eye health, immunity, and skin health.

How to use: The peel of carrot can be sauteed with garlic and spices for a quick side dish or blend them into soups and smoothies for an added nutrient boost. One can also use them in paratha dough or cheela batter.

While cucumber is rich in water content, its peel is where much of the fiber and nutrients reside. The peels are rich in vitamin K, antioxidants, and silica, which support hydration, bone health, and skin elasticity.

How to use: One can use the peel in salads for added crunch, or one can also use them in green chutneys or infuse them into water with mint and lemon for a detox-style drink.

The peel of this vegetable is rich in fiber and bioactive compounds that aid digestion and support gut health.

How to use: This peel can be used to make chutney and one can also cook the peel to make a side dry dish using mustard seeds, curry leaves, and basic spices.

The peel of turai is rich in fiber and essential minerals, it supports digestion and overall gut health. Despite its slightly rough texture, it becomes soft and flavourful when cooked.
How to consume: The peels can be used to make chutney along with onions, garlic, and spices. One can also add them to dal dishes for added fiber.

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