Fresh Vegetables

Bottle Gourd

Description:

Bottle Gourd, also known as Lauki, Doodhi, or Sorakaya, is a light green, bottle-shaped vegetable with smooth skin and spongy white flesh. It has a mild, slightly sweet flavor and is commonly used in Indian dishes such as curries, dals, soups, and halwas.

Health Benefits:

Bottle gourd is low in calories and high in water content, making it excellent for hydration and weight loss. It is a good source of vitamin C, fiber, and essential minerals like calcium and magnesium. It aids digestion, cools the body, supports heart health, and helps regulate blood pressure.

Shelf Life:

1 to 2 weeks when refrigerated.

Fenugreek leaves/ Methi leaves/Menthi Koora

Description:

Fenugreek leaves, also known as Methi in Hindi or Menthi Koora in Telugu, are aromatic, slightly bitter-tasting green leafy vegetables widely used in Indian cooking. These tender leaves add a unique flavor to dals, curries, parathas, and stir-fries.

Health Benefits:

Fenugreek leaves are rich in iron, calcium, vitamins A and C, and antioxidants. They help in controlling blood sugar levels, improving digestion, boosting immunity, and reducing inflammation. Methi also supports heart health, enhances skin glow, and promotes healthy hair growth.

Shelf Life:

3 to 5 days when refrigerated.

Bhindi (Ladies Finger)

Description:

Bhindi, also known as Ladies Finger or Okra, is a slender, green, tapering vegetable with a slightly fuzzy texture and a mild, earthy flavor. It becomes soft and slightly sticky when cooked, which helps in thickening gravies. Bhindi is widely used in Indian cuisine in dishes like stir-fries, curries, and stuffed preparations.

Health Benefits:

Bhindi is rich in dietary fiber, vitamin C, vitamin K, and folate. It helps in regulating blood sugar levels, improving digestion, and supporting heart health. The mucilage in bhindi soothes the digestive tract and aids in smooth bowel movements. It also has antioxidant and anti-inflammatory properties, making it beneficial for overall wellness.

Shelf Life:

5 to 7 days when stored in a cool, dry place or refrigerated.

Chow Chow / Ishkush

Description:

Chow Chow, also known as Ishkush or chayote, is a light green, pear-shaped vegetable with a smooth, wrinkled skin and mild, crisp flesh. It has a subtle taste that absorbs flavors well, making it suitable for a variety of dishes such as stir-fries, curries, sambhar, and stews.

Health Benefits:

Chow Chow is low in calories and high in water content, making it a great addition to a weight-loss diet. It is a good source of fiber, vitamin C, folate, and antioxidants. It supports healthy digestion, helps regulate blood pressure, and contributes to heart and kidney health. It also has mild diuretic properties, aiding in body detoxification.

Shelf Life:

1 to 2 weeks when refrigerated.

White Pumpkin

Description:

White pumpkin, also known as ash gourd or "Petha" in Hindi, is a large, pale green to white-colored vegetable with a mild, slightly sweet taste and soft, spongy flesh. It is commonly used in Indian cooking for curries, soups, stews, and even in traditional sweets like "petha."

Health Benefits:

White pumpkin is low in calories and high in water content, making it excellent for hydration and digestion. It is a good source of dietary fiber, vitamins B and C, calcium, and iron. Known for its cooling properties, it helps detoxify the body, support weight loss, and regulate acidity. It also benefits skin health and boosts immunity.

Shelf Life:

2 to 3 weeks when stored in a cool, dry place or refrigerated.

Groundnut Pods (Raw)

Description:

Groundnut pods, also known as raw peanuts in shell, are the unprocessed form of peanuts enclosed in a rough, beige-colored shell. Each pod typically contains two to three seeds. They are commonly boiled or roasted for snacks and used in various traditional Indian recipes and chutneys.

Health Benefits:

Raw groundnuts are a good source of protein, healthy fats, and fiber. They also provide essential nutrients like vitamin E, folate, magnesium, and antioxidants. Groundnuts help in boosting energy, supporting heart health, improving brain function, and aiding in muscle repair and growth.

Shelf Life:

2 to 3 weeks (fresh/raw pods) when stored in a cool, dry place. Longer when air-dried or refrigerated.

Cucumber (Kheera)

Description:

Cucumber, commonly known as Kheera, is a refreshing, hydrating vegetable with smooth green skin and crisp, juicy flesh. Mild in flavor with a slightly sweet note, it is widely used in salads, raitas, sandwiches, and detox drinks. It can also be consumed raw as a healthy snack.

Health Benefits:

Cucumber is low in calories and high in water content, making it excellent for hydration and weight management. It is a good source of vitamin K, potassium, and antioxidants. Cucumber helps flush out toxins, supports skin health, aids digestion, and may help regulate body temperature and blood pressure.

Shelf Life:

1 to 2 weeks when refrigerated.

Yam (Ratalu)

Description:

Yam, also known as Ratalu or Suran, is a tuber vegetable with rough, brown skin and dense, starchy flesh that can range from white to purple. It has a mildly sweet, earthy flavor and becomes soft and creamy when cooked. Yams are commonly used in Indian curries, stir-fries, and festive dishes.

Health Benefits:

Yam is rich in fiber, complex carbohydrates, and essential vitamins like B6 and C. It also contains minerals such as potassium and manganese. Yams support digestive health, help regulate blood sugar levels, and provide sustained energy. Their anti-inflammatory properties also contribute to improving heart and brain health.

Shelf Life:

2 to 3 weeks when stored in a cool, dry, and well-ventilated place.

Colocasia (Arbi)

Description:

Colocasia, commonly known as Arbi or Taro Root, is a starchy root vegetable with a brown, hairy outer skin and white to purple-tinged flesh. When cooked, it becomes soft and slightly sticky with a mildly nutty and earthy flavor. It is widely used in Indian cuisine in stir-fries, curries, and dry masala preparations.

Health Benefits:

Arbi is a good source of complex carbohydrates, dietary fiber, and essential minerals like potassium, magnesium, and iron. It supports digestive health, helps control blood sugar levels, and provides long-lasting energy. Its high potassium content also contributes to maintaining healthy blood pressure.

Shelf Life:

1 to 2 weeks when stored in a cool, dry place.

Pumpkin

Description:

Pumpkin is a round, orange or yellow vegetable with a hard outer rind and soft, sweet, orange-colored flesh inside. It is widely used in Indian and global cuisines in both savory and sweet dishes such as curries, soups, stews, and desserts. The seeds inside are also edible and highly nutritious.

Health Benefits:

Pumpkin is low in calories and rich in fiber, making it great for digestion and weight management. It is packed with vitamins A, C, and E, along with antioxidants like beta-carotene that promote healthy vision, boost immunity, and support skin health. It also helps reduce inflammation and protects against chronic diseases.

Shelf Life:

2 to 3 weeks (whole) | 4 to 5 days (cut and refrigerated)

Green Capsicum

Description:

Green capsicum, also known as green bell pepper or shimla mirch, is a crisp, mildly flavored vegetable with a slightly tangy taste. It has a thick, glossy outer skin and a hollow interior filled with small white seeds. Commonly used in salads, stir-fries, curries, and stuffed dishes, it adds color, crunch, and nutrition to meals.

Health Benefits:

Green capsicum is rich in vitamin C, vitamin A, and antioxidants that support immune function and improve skin health. It also contains dietary fiber, which aids digestion, and is low in calories, making it ideal for weight management. Its anti-inflammatory properties may also support heart and eye health.

Shelf Life:

1 to 2 weeks when refrigerated.

Amaranthus (Thota Kura)

Thotakura, also known as Amaranthus in English, is a nutritious green leafy vegetable carefully packed to maintain its freshness. While it belongs to the spinach family, it offers a distinct flavor. Rich in essential vitamins and minerals—particularly iron—Thotakura also contains high levels of water and dietary fiber, supporting digestion and promoting a feeling of fullness. Its abundance of natural electrolytes helps strengthen the immune system.

Shelf Life: 4 to 5 days

Tomato - Local

Local tomatoes offer a balanced sweet and tangy flavor and are filled with edible seeds that get their vibrant red color from lycopene—an antioxidant known for its health benefits. They are a rich source of Vitamin C, Vitamin K, and lycopene, which supports heart health and may help lower cancer risk. Tomatoes also help protect the eyes from light-induced damage and are beneficial for pregnant women, as they contribute to preventing neural tube defects in infants.

Shelf Life: 2 to 3 weeks

French Beans (Frasbean) (Sanna Chikkudu)

French Round Beans are smaller and more delicate than standard green beans, featuring soft, velvety pods with a slightly fleshy, rounded shape. These tender pods contain tiny seeds and offer a sweet, crisp flavor. Their pleasant texture and mild taste make them a popular choice for preparing a range of delicious and wholesome dishes.

Shelf Life: 5 to 7 days

Pudina / Mint

Pudina, or mint leaves, are known for their refreshing flavor and aromatic essence, adding a unique taste to various dishes. Commonly used in chutneys, raitas, and beverages, mint is packed with nutrients such as folic acid, vitamin K, carotenoids, iron, and calcium. It supports healthy digestion and is also valued for its skin benefits, often used as a natural remedy for acne and pimples.

Shelf Life: 7 to 10 days

Green Chilli

Green chillies are a staple ingredient in many kitchens, known for adding heat and a fresh, sharp flavor to a wide range of Indian dishes. Though technically a fruit, they are commonly used in savory recipes due to their spiciness. This particular variety features larger-sized chillies with a bold taste that enhances the flavor profile of any dish.

Shelf Life: 1 month

Coriander/Dhanya/Kothimere

Description:

Coriander, also known as Dhaniya (Hindi) or Kothimeera (Telugu), is a fragrant herb with delicate green leaves and a citrusy, slightly peppery flavor. Widely used in Indian and global cuisines, its fresh leaves are often used as a garnish or added to dishes for a burst of aroma and taste.

Health Benefits:

Coriander is rich in vitamins A, C, and K, and contains antioxidants and essential oils that aid digestion and help detoxify the body. It supports healthy skin, reduces inflammation, and may help regulate blood sugar levels. Coriander also has antimicrobial properties that can help fight infections.

Shelf Life:

5 to 7 days (fresh) | Several weeks (if stored in airtight container or frozen)

Amla (Nelli Kai)

Description:

Amla, also known as Indian Gooseberry or Nelli Kai, is a small, round green fruit with a slightly translucent skin and a tart, sour taste. It is widely used in Ayurvedic medicine and Indian cuisine for its powerful health-boosting properties. Amla can be consumed raw, juiced, pickled, or dried and powdered.

Health Benefits:

Amla is an excellent source of Vitamin C, which strengthens immunity, promotes healthy skin, and aids in collagen production. It acts as a natural antioxidant, helps regulate blood sugar levels, improves digestion, and supports hair growth. It is also known to detoxify the liver and enhance eye health.

Shelf Life:

7 to 10 days (fresh) | Several months (when dried or preserved)

Beetroot

Description:

Beetroot is a vibrant, deep red root vegetable known for its earthy flavor and slightly sweet taste. It has a firm, round shape with smooth skin and juicy, richly colored flesh. Often used in salads, juices, soups, and curries, beetroot adds both color and nutrition to a variety of dishes.

Health Benefits:

Beetroot is rich in iron, folate, fiber, and powerful antioxidants like betalains. It helps improve blood circulation, supports heart health, and can aid in lowering blood pressure. Beetroot also enhances stamina, boosts liver function, and promotes detoxification. Its natural nitrates help improve oxygen flow to the brain and muscles.

Shelf Life:

2 to 3 weeks when stored in a cool, dry place.

Curry Leaves (Karivepaku)

Curry leaves are aromatic, dark green leaves commonly used in Indian cooking to add a distinct flavor and fragrance to dishes. They are typically sautéed in oil at the beginning of cooking to release their rich, earthy aroma. Curry leaves are small, pointed, and grow in clusters along a stem.

Health Benefits:

Curry leaves are packed with nutrients such as vitamin A, B, C, and E, along with calcium, iron, and antioxidants. They aid in digestion, help control blood sugar levels, support hair growth, and improve heart health. Their natural compounds are also known to have anti-inflammatory and antibacterial properties.

Shelf Life:

5 to 7 days (fresh) | Several months (when dried and stored properly)

Knool Khol(kohlrabi /Ganth Gobhi)

Knol-Khol, also known as Kohlrabi or Ganth Gobhi, is a bulbous stem vegetable belonging to the cabbage family. It has a round, light green or purple bulb with leafy stalks growing from the top. The flesh is crisp, juicy, and mildly sweet, resembling the taste of broccoli stems or cabbage hearts.

Health Benefits:

Knol-Khol is rich in fiber, vitamin C, and essential antioxidants. It supports digestion, boosts immunity, and helps regulate blood pressure. Low in calories and high in water content, it is excellent for weight management and overall health.

Shelf Life: 1 to 2 weeks

Onion Green/Spring Onions

Spring onions, also known as scallions, have a crisp texture and mildly sweet flavor. They consist of a moist, slender white bulb and long green hollow stems. While the bulb is tender and sweet, the green tops carry a slightly bitter and pungent taste.

Health Benefits:

Rich in sulfur compounds, spring onions may help lower blood sugar levels and reduce cancer risk. They are also a good source of dietary fiber, promoting healthy digestion. Packed with vitamin A, they support eye health and help the body fight off colds and flu.

Shelf Life: 2 weeks

Shallots

Shallots are a type of small, bulb-shaped vegetable closely related to onions and garlic. They have a mild, slightly sweet flavor with subtle notes of garlic, making them a popular choice in delicate or gourmet cooking. Shallots have a coppery-brown or reddish outer skin and are made up of multiple cloves or segments inside.

Properties & Benefits:

Shallots are rich in antioxidants, vitamins A, B6, and C, and minerals like manganese, potassium, and iron. They support heart health, boost immunity, and may help reduce inflammation. Their gentle flavor enhances salads, sauces, soups, and stir-fries without overpowering other ingredients.

Shelf Life: 1 to 2 months when stored in a cool, dry place.

Drumstick

Drumsticks are long, slender pods with a dark green, slightly bumpy exterior and soft, fleshy pulp surrounding each seed inside. They offer a mildly bitter flavor with a hint of sweetness. Rich in antioxidants, drumsticks help lower the risk of heart disease and Type 2 diabetes. They are also packed with vitamins B and C, along with iron, which support reduced inflammation and promote healthy skin, teeth, and bones.

Shelf Life: 7 to 8 days

Carrot

Red carrots are a popular, sweet-flavored root vegetable rich in lycopene—the same powerful antioxidant found in tomatoes. These carrots are typically cone-shaped with thick, fleshy, vibrant red roots that grow underground, topped with delicate, feathery green leaves above the surface.

Properties:

Carrot roots have a crisp texture and offer a naturally sweet, slightly minty aroma, making them both nutritious and delicious.

Shelf Life: 3 to 4 weeks

FRESH RIDGE GOURD (TURAI)

Ridge gourd, commonly known as Beerakaya, is a long, green vegetable with a distinct ridged skin and soft, white flesh filled with seeds. Widely used in Indian cuisine, it is rich in dietary fiber and known for its health benefits. Consuming ridge gourd may aid in weight loss, support liver health, and help detoxify the body. Its juice is traditionally used as a natural remedy for jaundice, and it is believed to assist in blood purification and in maintaining healthy blood sugar levels.

Cauliflower

Cauliflower consists of compact clusters of soft, slightly crumbly, and mildly sweet florets that together form a dense head. These florets are connected to a firm yet tender central white stem, which is also edible. Cauliflower is a good source of B-complex vitamins, potassium, and manganese. It is known to support heart health and brain function, and it contains sulforaphane — a compound recognized for its potential anti-cancer properties.

Shelf Life: 7 to 20 days

Onion

Onion is a nutrient-dense vegetable packed with antioxidants. Known for its versatility, it is a key ingredient in numerous culinary traditions both in India and globally. Finely chopped onions enhance the flavor of dishes like stews, quiches, fish recipes, and chili. They can also be roasted whole to bring out their natural sweetness. Onions are ideal for making Kanda pakoras — simply coat them in batter and deep-fry for a crispy snack.

Shelf Life: 1 to 2 months

Green Sorrel/Khatta Palak/Chukka Kura

Description:

Green Sorrel, also known as Khatta Palak or Chukka Kura, is a leafy green vegetable with a distinct tangy, sour flavor. The leaves are broad, tender, and bright green, commonly used in traditional South Indian dishes like dal, chutneys, and stir-fries.

Health Benefits:

Chukka Kura is rich in vitamin C, iron, calcium, and antioxidants. Its sour taste comes from oxalic acid, which aids digestion and helps cleanse the system. It supports healthy skin, boosts immunity, promotes better iron absorption, and helps regulate blood pressure and cholesterol levels.

Shelf Life:

3 to 5 days when refrigerated.

Bitter Gourd

Bitter Gourd, known for being one of the most bitter vegetables, has a rough, bumpy green skin and off-white, crunchy flesh with bitter seeds inside. Despite its taste, it is highly valued for its medicinal benefits. It is especially helpful in managing Type-2 diabetes and supporting liver health. Bitter Gourd is also known to boost immunity, promote digestion, relieve constipation, aid in weight loss, and help clear acne. Additionally, it purifies the blood and may help prevent the growth of cancer cells.

Shelf Life: 7 days

Cabbage

Cabbage is a leafy vegetable with tightly packed, smooth layers that offer a crisp and juicy bite. Its flavor is mildly sweet with a hint of earthiness.

Health Benefits:

Cabbage supports brain function and eye health, promotes healthy weight loss, and helps detoxify the body. It contains glutamine, known for its anti-inflammatory properties, which may help reduce symptoms of allergies, joint pain, irritation, and fever. Additionally, cabbage is believed to have cancer-preventive properties.

Shelf Life: 3 weeks

FRESH GREEN PEAS /Field Pea

Introducing our green peas, nature's vibrant and versatile gems that elevate your culinary creations. Grown with care, these tender pods bring both color and nutrition to your dishes. With their sweet flavor and satisfying pop, our green peas add a burst of freshness.

Spinach (Palak)

Spinach is a nutrient-rich leafy green with a mildly sweet, nutty, and slightly tangy flavor. Its tender, spoon-shaped leaves are low in fat and cholesterol but high in dietary fiber. Spinach offers several health benefits—helping to regulate blood sugar levels, reducing the risk of cancer and asthma, and promoting healthy skin and strong bones.

Shelf Life: 3 days

Sweet Potato

Sweet potatoes are a nutritious root vegetable rich in iron and vitamin D, which support a strong immune system and healthy bones. They contribute to better eye health and help protect the body from infections. Additionally, sweet potatoes promote the well-being of vital organs such as the heart, kidneys, and reproductive system.

Shelf Life: 7 to 10 days

Cluster Beans / Gorichikkudu

Cluster beans, also known as Guar, are slender, elongated pods packed with nutrition. These beans are rich in essential minerals such as potassium, iron, calcium, and folate, along with vitamins A, B, and K. Both the pods and their seeds are known for their medicinal properties, offering health benefits like lowering blood sugar and reducing cholesterol levels.

Shelf Life: 7 to 14 days

Potato

Potatoes are energy-rich, nutrient-dense tubers with a smooth texture and mild taste. They are an excellent source of carbohydrates and dietary fiber, along with essential minerals such as potassium, magnesium, copper, and iron. Potatoes also contain beneficial antioxidants like flavonoids, B vitamins, and folate. They help regulate blood sugar levels, support brain function, and are gentle on the digestive system. Including potatoes in the diet is recommended for individuals with mouth ulcers, and they can be suitable for those managing kidney stones or heart conditions.

Shelf Life: 1 to 2 weeks

Gongura/sorrel leaves

Gongura leaves, dark green and finger-shaped, are known for their slightly bitter, tangy, and refreshing flavor. Widely used in traditional cooking, Gongura is valued for its health benefits. It supports eye health, boosts immunity, aids in weight management, and helps detoxify the body. Additionally, it is believed to assist in treating urinary tract infections and various skin conditions.

Shelf Life: 3 months

Brinjal

Brinjal, commonly known as  eggplant, is a smaller variety of the traditional eggplant, offering the same mild flavor in a compact form. Versatile in cooking, it can be stuffed, grilled, sautéed, or added to curries and stews. These small brinjals provide a distinct taste and texture, making them a flavorful addition to a wide range of dishes and enhancing the overall culinary experience.

Snake Gourd

Description:

Snake gourd is a long, slender, and curvy green vegetable that resembles the shape of a snake, hence its name. It has a soft, spongy white flesh and a mild, slightly bitter flavor. Commonly used in Indian cuisine, it is ideal for curries, stir-fries, and soups.

Health Benefits:

Snake gourd is low in calories and high in water content, making it excellent for hydration and weight management. It is a good source of dietary fiber, vitamins A, B, and C, and minerals like magnesium and calcium. It helps in cooling the body, improving digestion, managing diabetes, and promoting heart health.

Shelf Life:

5 to 7 days when stored in a cool, dry place or refrigerator.