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    5 A Day - Vegetable Equilivants


    Source of Recipe


    NHS
    Ackee: canned 3 heaped tablespoons
    Artichoke 2 globe hearts
    Asparagus: canned 7 spears
    Asparagus: fresh 5 spears
    Aubergine 1/3rd aubergine
    Beans, black eye: cooked 3 heaped tablespoons
    Beans, broad: cooked 3 heaped tablespoons
    Beans, butter: cooked 3 heaped tablespoons
    Beans, cannelloni: cooked 3 heaped tablespoons
    Beans, French: cooked 4 heaped tablespoons
    Beans, kidney: cooked 3 heaped tablespoons
    Beans, runner: cooked 4 heaped tablespoons
    Beansprouts: fresh 2 handfuls
    Beetroot: bottled 3 'baby' whole, or 7 slices
    Broccoli 2 spears
    Brussel sprouts 8 Brussel sprouts
    Cabbage 1/6th small cabbage or 2 handfuls sliced
    Cabbage: shredded 3 heaped tablespoons
    Carrots: canned 3 heaped tablespoons
    Carrots: fresh slices 3 heaped tablespoons
    Carrots: shredded 1/3 cereal bowl
    Cauliflower 8 florets
    Celery 3 sticks
    Chick peas 3 heaped tablespoons
    Chinese leaves 1/5th 'head Chinese leaves
    Courgettes Half a large courgette
    Cucumber 2-inch piece
    Curly kale: cooked 4 heaped tablespoons
    Karela Half a karela
    Leeks 1 leek (white portion only)
    Lentils 3 tablespoons
    Lettuce (mixed leaves) 1 cereal bowl
    Mangetout 1 handful
    Mixed vegetables: frozen 3 tablespoons
    Mushrooms: button 14 button or 3 handfuls of slices, 3-4 heaped tablespoons
    Mushrooms: dried 2 tablespoons or handful porcini
    Okra 16 medium
    Onion: dried 1 heaped tablespoon
    Onion: fresh 1 medium onion
    Parsnips 1 large
    Peas: canned 3 heaped tablespoons
    Peas: fresh 3 heaped tablespoons
    Peas: frozen 3 heaped tablespoons
    Pepper: canned Half a pepper
    Pepper: fresh Half a pepper
    Pigeon peas: canned 3 heaped tablespoons
    Radish 10 radishes
    Spinach: cooked 2 heaped tablespoons
    Spinach: fresh 1 cereal bowl
    Spring greens: cooked 4 heaped tablespoons
    Spring onion 8 onions
    Sugarsnap peas 1 handful
    Swede: diced and cooked 3 heaped tablespoons
    Sweetcorn: baby 6 baby corn
    Sweetcorn: canned 3 heaped tablespoons
    Sweetcorn: on the cob 1 cob
    Tomato puree 1 heaped tablespoon
    Tomato: canned plum 2 whole
    Tomato: fresh 1 medium, or 7 cherry
    Tomato: sundried 4 pieces
    Watercress: 85g
 

 

 

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