One of the easiest ways to enjoy more vegetables is by choosing what’s in season. Seasonal veggies are fresh, packed with nutrients and often more affordable.
But what do you do when your favourite veggies are out of season or hard to find? Don’t worry – there are always tasty swaps to keep your meals fresh, exciting, and full of flavour.
Why seasonal veggies are your best friend
When vegetables are in season, they’re often easier to find, less expensive and at their peak in terms of flavour and nutrition.
Here are some swaps to try when your favourite veggies are unavailable or out of season.
Try these seasonal swaps
1. Swap pumpkin for sweet potato
Sweet potato has a similar creamy texture and a naturally sweet flavour, making it a perfect replacement for pumpkin. It can be roasted, mashed, or used in soups, just like pumpkin.
Tip: Sweet potato tends to cook a bit faster than pumpkin, so adjust your cooking time accordingly.
2. Swap cauliflower for broccoli
Both are part of the same family, have a similar texture and are rich in nutrients. Broccoli can add a satisfying crunch and earthy flavour to any dish where you would usually use cauliflower.
Tip: Try roasting broccoli florets with olive oil, garlic, and a sprinkle of cheese – it’s a simple, tasty side dish.
3. Swap zucchini for carrot
When zucchini isn’t in season or is hard to find, replace it with carrots, which are crunchy and slightly sweet. Like zucchini, carrots are great in stir-fries, salads, or even fritters.
Tip: If you’re making a zucchini noodle substitute (aka zoodles), shredded carrots can provide a colourful and fun alternative.
4. Swap spinach for silverbeet
When spinach is out of season, or you’re looking for a heartier green, silverbeet is a great alternative. A similar texture to spinach, it is just as nutrient-packed.
Tip: Silverbeet can be a little more fibrous, so it’s best to remove the thick stems before cooking. The leaves are tender when sautéed or steamed.
5. Asparagus for green beans
Whether you’re roasting, grilling or stir-frying, green beans offer a similar bite and light, fresh flavour. Green beans are crunchy and can easily stand in for asparagus in most dishes.
Tip: Try blanching green beans to keep their vibrant colour and crisp texture before adding them to your dish.
6. Swap eggplant for mushrooms
Both have a meaty texture, making them great substitutes for one another. Mushrooms, particularly varieties like portobello, can soak up flavours and add depth to dishes like stir-fries or pasta sauces.
Tip: If you’re grilling, slice the mushrooms thickly to give them a nice texture and smoky flavour similar to eggplant.
7. Swap peas for broad beans
With a similar sweet flavour and vibrant green colour, broad beans make a perfect replacement for peas in stews, soups, or even salads.
Tip: Broad beans have a thicker skin, so you might want to peel them for a smoother texture.
Make recipes your own
Seasonal veggie swaps are a fun and simple way to keep your meals fresh, budget-friendly, and full of flavour. Most recipes can be adapted to include in-season and budget-friendly veg. Look for vegetables with similar characteristics for a perfect swap. Whether you’re trying to replace an out-of-season veggie or you’re simply looking to switch things up, there’s always a tasty option waiting for you.
Content developed in conjunction with VEG Education and Velisha Farms.
