Vegetables are vital components of a healthy diets. Unfortunately, people do not often consume enough servings of vegetables to meet the recommended daily values. The U.S. Centers for Disease Control and Prevention says only around one in 10 people eat enough fruits and vegetables. According to guidelines established by the U.S. Department of Agriculture, the average adult should consume between two to four cups of vegetables daily.

Revamping meal plans can ensure that individuals and families enjoy more vegetables, including broccoli, each day. Healthline says broccoli is rich in several vitamins and minerals. Broccoli also has high levels of antioxidants that can ward off chronic diseases. Broccoli doesn’t have to be boring, either. This recipe for “Broccoli with Five Spices” from “India’s Vegetarian Cooking” (Kyle Books) by Monisha Bharadwaj imparts an aromatic punch to broccoli. It can be the ideal accompaniment to any meal, including Indian cuisine.

Broccoli with Five Spices

Serves 4

2 tablespoons sunflower oil

1/2 teaspoon cumin seeds

1/2 teaspoon fennel seeds

1/2 teaspoon fenugreek seeds

1/2 teaspoon black mustard seeds

1/2 teaspoon black onion seeds (kalonji)

1 1/4 pounds broccoli, cut into florets

1 teaspoon turmeric

1 teaspoon chili powder

Salt to taste

1 teaspoon lemon juice

1. Heat the oil and add all the spice seeds.

2. As they pop and darken, add the broccoli, turmeric, chili powder and salt. Mix well and pour in a few tablespoons of water. Bring to a sizzle, then reduce the heat and cook until the broccoli is tender but still holds its shape.

3. Raise the heat to get rid of any liquid that remains. Drizzle in the lemon juice and serve hot.

And then there’s soup

This recipe for Chicken Barley Soup with Vegetables is courtesy of Lines+Angles website (linesangles.com), especially recommended if you have a cold.

Chicken Barley Soup with Vegetables

Makes 6 servings

8 cups chicken stock

4 cups water

1 teaspoon marjoram

1 tablespoon fresh rosemary, chopped

2 tablespoons fresh parsley, chopped

1 medium onion, sliced

1 cup carrots, sliced

2 cups cooked chicken breasts, diced

1 russet potato, peeled and cubed

1 cup broccoli, chopped

1/2 cup barley

Salt, to taste

Pepper, to taste

1. In a large pot, combine chicken stock, water, marjoram, rosemary and parsley. Simmer for 15 minutes.

2. Add onion, carrots, cooked chicken, potato, broccoli and barley. Add salt and pepper to taste. Simmer over low heat for 35 to 45 minutes, stirring occasionally. Serve.