There are several fruits and vegetables that come in a beautiful purple color. Some common purple fruits and veggies include eggplant, purple sweet potatoes, purple cauliflower, purple grapes, plums, purple figs, purple carrots, purple cabbage, purple asparagus and more. Keep reading to learn more about these nutritious and antioxidant-rich purple produce options.
Eggplant
Eggplant is a very common purple vegetable. There are many different varieties of eggplant, but the most popular and widely available is the oblong, deep purple eggplant. Eggplants are classified as a fruit, though they are used as a vegetable in cooking. The skin of eggplants can range in color from dark purple to lavender or even white. The flesh inside is cream colored and spongy with many edible seeds. Eggplant is known for having a unique, almost meaty texture. It can be baked, roasted, grilled, fried or used in many different types of recipes.
Purple Sweet Potato
In addition to the more common orange-fleshed sweet potato, there are also varieties that have purple flesh. Purple sweet potatoes are starchier and drier than the orange ones. They have a nuttier, less sweet flavor. The skin and flesh of purple sweet potatoes range in shade from light lavender to deep purple. They can be roasted, baked, mashed or used to make sweet potato fries. Purple sweet potatoes are loaded with antioxidants called anthocyanins which give them their vibrant color.
Purple Cauliflower
While white is the most common, cauliflower also comes in orange, green and purple varieties. Purple cauliflower has a vivid purple head made up of tight florets. It has a milder flavor and softer texture compared to white cauliflower. The purple color comes from the antioxidant anthocyanin. Like regular white cauliflower, the purple variety can be enjoyed raw with dip or cooked by roasting, sautéing or steaming.
Purple Grapes
Several varieties of purple grapes exist including Concord, Cabernet Sauvignon, and Shiraz/Syrah grapes. The skins and flesh of these grapes range in color from deep purple-black to vibrant red-purple hues. These grapes have a bolder, richer flavor compared to green grapes. They are great for eating fresh or using to make jams, juices, wines, and vinegars.
Plums
There are many varieties of plums that come in purple shades. Popular types include black plums, purple plums, and red plums. Their skin can range in color from dark reddish-purple to blue-violet. The flesh inside can be yellow, red or light purple. Plums are a sweet, juicy stone fruit. They can be enjoyed fresh or used to make jellies, fruit compotes, tarts and desserts.
Purple Figs
In addition to the green varieties, figs also come in dark red, brown and deep purple. The Black Mission, Brown Turkey, and Black Jack figs are all purple-black in color. Their sweet flesh and skin can range from reddish to deep eggplant purple. Fresh purple figs are delicious on their own and can also be used in recipes for tarts, jam, and baked goods.
Purple Carrots
While orange is the most common, carrots also come in purple, red, yellow, and white varieties. Purple carrots have vibrant purple skin and flesh. They have a sweeter, fruitier taste compared to regular carrots. Purple carrots contain beneficial antioxidants called anthocyanins. They can be eaten raw, cooked, or juiced like regular carrots.
Purple Cabbage
Red and green varieties are more common, but cabbage also comes in a deep purple color. Purple cabbage has crisp leaves that range from lavender to blue-violet. It has a peppery, earthy taste similar to green cabbage. Purple cabbage makes a colorful coleslaw or can stand alone steamed, sautéed, braised, or roasted.
Purple Asparagus
In addition to the more common green asparagus, a purple variety also exists. Purple asparagus spears have deep purple tips that fade into green along the stalks. It has a slightly fruitier taste compared to green asparagus. Purple asparagus can be used in any recipe that calls for asparagus.
Health Benefits
In addition to adding bright pops of color, many purple fruits and vegetables provide great health benefits. The purple, blue, and red pigments in these foods come from flavonoids called anthocyanins. Anthocyanins are antioxidants that help reduce inflammation, protect cells from damage, and may help lower risk of heart disease and certain cancers.
Here is a quick overview of some of the top nutrients found in purple produce:
- Anthocyanins – These antioxidants give purple produce its vivid color. They have anti-inflammatory effects in the body.
- Vitamin C – Many purple fruits and veggies are high in immune-boosting vitamin C. Examples include purple grapes, cabbage, potatoes, and asparagus.
- Vitamin A – Important for eye and skin health. Found in purple varieties of sweet potato, cabbage, carrots, and figs.
- Potassium – Helps control blood pressure. Abundant in purple foods like potatoes, cabbage, grapes, and eggplant.
- Fiber – Promotes digestive and heart health. High amounts in purple produce including cabbage, potatoes, figs, and grapes.
Conclusion
There are many fruits and vegetables found in vibrant shades of purple, from eggplants to grapes. Choosing purple produce provides eye-catching color and offers beneficial nutrients like anthocyanins, vitamin C, vitamin A, potassium and fiber. Try mixing up your diet by incorporating purple options like purple cauliflower, purple cabbage, purple carrots, purple figs, purple potatoes, and more.