Summer Vegetables: Essentials to Eat and Grow This Season

Summer is a great time for adding more fresh colorful foods to your plate. Now that school is out and work schedules have become more flexible (hello, Summer Fridays!), you can focus on nourishing your body and relaxing rather than rushing around. With more time, you can try some new recipes and may even want to try some gardening. 

The good news is summer is also the optimal season for many vegetables to flourish, so it’s a great time to grow your own or check out your local farmer’s market. While some veggies, like fresh corn on the cob, have long been associated with summer days, others may surprise you. Look at the best summer vegetables to eat and grow this summer. 

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What Are Summer Vegetables?

Summer vegetables are crops that grow best during the warmer summer months. They differ from other veggies as they can thrive in hot temperatures. The longer summer days also provide additional sunlight to help plants reach their full potential. Although most vegetables are available throughout the year at grocery stores, in-season produce is usually more flavorful and often has more nutrients at its peak ripeness.¹ 

Below is a breakdown of what vegetables are best throughout the summer:

Early Summer

Early summer vegetables are harvested from late spring to early summer (May to late June). They require a shorter amount of sunlight and can be harvested quickly. A few examples of early summer vegetables include: 

• Beets 
• Carrots 
• Celery 
• Radishes 

Midsummer

Midsummer vegetables are planted in midsummer (July to mid-August) and are harvested later in the summer or early fall. They require consistent maintenance as they are being grown during high summer temperatures. It is important to remember the average first frost date where you live, as this can help you calculate when to plant so your veggies will mature before the cold weather kicks in.

• Cauliflower 
• Broccoli 
• Cucumbers 
• Summer Squash 
• Green Beans

Late Summer

Late summer vegetables are planted towards the later part of the summer (August-early September). Some examples of late-summer vegetables are: 

• Eggplant 
• Tomatoes 
• Corn
• Bell Peppers

<div class="pro-tip"><strong>Also Read: </strong><a href=fruits-vegetables-colors>How Eating the Rainbow Can Benefit Your Health + How to Do It</a>.</div>

Best Vegetables to Eat During Summer Season

Eating more veggies during summer can help you manage your weight, balance your blood sugar, and reduce your risk of chronic diseases like heart disease and cancer. At the same time, eating veggies that you’ve grown or that are grown locally reduces the environmental impact of agricultural production.² 

Whether focused on improving your health or contributing to a more sustainable environment, you can’t go wrong with incorporating more vibrant summer veggies into your diet.  Below are our recommendations for some of the best vegetables to enjoy during the summer season. 

1. Tomatoes

Bright red fresh tomatoes are a summer staple. Try slicing heirloom tomatoes and using them on your burgers, or toss tiny grape tomatoes into a Mediterranean or Greek salad.

2. Eggplant

While eggplant parmesan is a classic comfort food, eggplant has a lighter side. Try it on the grill, marinated in pesto, and drizzled with balsamic vinaigrette before eating. 

3. Beets

Red, purple, or golden beets offer sweetness and a satisfying crunch. For a delicious summer salad, try them sauteed and tossed with arugula and goat or feta cheese.

4. Bell Peppers

Bell peppers are one of the most versatile veggies. High in Vitamin C, they can be grilled, sauteed, roasted, or sliced and eaten raw. They are also a colorful addition to stir-fries. Another popular variety, the jalapeno pepper, is a good (albeit spicy!) option, too. 

5. Carrots

Carrots are a great source of beta-carotene (the precursor to Vitamin A). They are a crispy way to brighten up a salad and also turn out great on the grill.

6. Broccoli

Broccoli is one of the most nutrient-dense vegetables. Packed with vitamins A, C, K, and A and phytonutrients like sulforaphane, it is a great addition to an Italian pasta salad or veggie platter.

7. Cucumber

There is nothing quite as refreshing as biting into a cucumber. Cucumbers pair perfectly with watermelon and are great in a cucumber salad.

8. Cauliflower

Although dull in color, cauliflower is anything but basic. A cruciferous veggie (in the same family as broccoli), cauliflower has many health benefits and is incredibly versatile (how many other veggies can become pizza?). 

9. Zucchini

This delicious squash is a good source of Vitamins A, C, B6, and folate. To bring out the flavor, try zoodles with tomato sauce or zucchini sauteed with fresh summer tomatoes and olive oil. 

10. Peas

These tiny green legumes are high in both fiber and protein, making them an ideal choice. They're great as a side dish or tossed in a summer pasta salad.

What Are the Best Summer Vegetables to Grow?

While many veggies do best in the summertime, growing them yourself may be harder than you think if you don't have a green thumb. Keeping up with watering them daily can get complicated when you go away on vacation or have other summer social events. Your best bet is to focus on low-maintenance summer produce that will keep your garden green even if you forget to check in on it for a day or two. 

• Okra:Okra thrives in hot and humid climates and is often grown during hot summers in the South. In addition to its high yields, okra is a good source of fiber and vitamins A and C.
• Green Beans: Green beans grow easily and can withstand hot summer temperatures.
• Cherry Tomatoes: Tomatoes do well in the summer heat, and the smaller cherry tomato plants require less upkeep (think staking for stability) than larger varieties. 

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