Fruits & Veggies

Indian fruits and vegetables are known for their organic growth, offering a burst of fresh flavors, whether sweet or tangy, in every bite. However, sourcing these fresh Indian ingredients in Europe can be challenging. 

Maintaining their freshness during import is no easy task, but Dookan, the best Indian grocery store in Europe, has not only accepted this challenge but mastered it! Now, you can enjoy the finest Indian produce delivered to your doorstep with guaranteed quality and taste.

Dookan ensures fresh delivery of products across 20+ countries in Europe in just 2-4 days. Moreover, with weekly and bundle deals, you can enjoy additional savings on all your fresh fruits and vegetable orders in Europe.

List of Fresh Fruits and Vegetables Available in Europe at Dookan

The Flavor Parade!

Each veggie and fruit marches straight from the fields to your European kitchen, giving your meals an authentic Indian taste! 🌶️ Spicy Superstars
For the lovers of heat and zest!

• Green Chilli / Hari Mirch
• Betel Leaf
• Purple Brinjal / Baingan

🍃 Leafy Lovelies
Bringing a wave of freshness to your recipes!

• Fresh Methi Leaves Bunch
• Fresh Drumstick Leaves / Moringa Leaves Bunch
• Fresh Coriander Bunch
• Fresh Mint Bunch

🥥 Tropical Twist
Exotic and refreshing fruits for your tropical cravings.

• Chickoo / Sapota
• Fresh Coconut / Nariyal
• Indian Gooseberry / Amla

🥒 Gourds Galore
Long, bitter, and totally versatile!

• Ash Gourd / Winter Melon
• Snake Gourd / Long Padwal
• Bitter Gourd / Karela
• Ridge Gourd / Turiya
• Sambar Cucumber / Mogem

🍌 Banana Bonanza
For the sweet touch and starch lovers!

• Green Bananas

🥔 Root Power
Get grounded with these hearty root veggies!

• Arvi Taro Root
• Elephant Yam / Suran

🫘 Bean Brigade
Bringing crunch, texture, and nutrition!

• Flat Green Beans / Valore Papdi
• Long Beans / Lobiya
• Cluster Beans / Guar

🍋 Sour & Tangy Treats
For that sharp punch in your recipes!

• Raw Green Mangoes / Kacchi Kairi

Unique Recipes with Fresh Fruits and Vegetables You Must Try in Europe 

Ivy Gourd Delight

• Ingredients: Fresh Ivy Gourd, turmeric, cumin seeds, onions, garlic, spices
• Cooking Time: 20 minutes
  
• Recipe Link: Lahsooni Tindli (Indian Ivy Gourd Dish with Garlic)
• Recipe Instructions: Stir-fry ivy gourd with spices like cumin and garlic for a crunchy, flavorful delight. Perfect with rice or roti.

Elephant Yam Curry

• Ingredients: Elephant Yam, tomatoes, coconut milk, curry leaves, mustard seeds
• Cooking Time: 30 minutes
• Recipe Link: Suran ki Sabji | लक्ष्मी पूजन पे शुभ सुरन की सब्जी | जिमीकन्द सब्जी | Yam curry | Chef Ranveer Brar
• Recipe Instructions: For a hearty dish, boil the yam and cook it in a rich tomato-coconut curry tempered with mustard seeds and curry leaves.

Crispy Long Beans

• Ingredients: Long beans, garlic, soy sauce, sesame oil, chili flakes
• Cooking Time: 15 minutes
• Recipe Link: https://www.foodnetwork.com/recipes/food-network-kitchen/spicy-turkey-and-green-bean-stir-fry-recipe-2121026 
• Recipe Instructions: Stir-fry long beans with garlic and soy sauce for a quick and crispy side dish. Garnish with sesame seeds.

Sapota Smoothie

• Ingredients: Sapota (Chikoo), yogurt, honey, ice cubes
• Cooking Time: 5 minutes
• Recipe Link: 2 Easy Chikoo Drinks | Sapodilla Drinks | Chikoo Milkshake Recipe | Chikoo Juice Recipe | Yummy
• Recipe Instructions: Blend sapota with yogurt and honey for a refreshing, creamy smoothie.

Bhindi Masala

• Ingredients: Fresh Okra, onions, tomatoes, spices, coriander
• Cooking Time: 25 minutes
• Recipe Link:https://www.vegrecipesofindia.com/bhindi-masala/ 
• Recipe Instructions: Cook okra with sautéed onions, tomatoes, and a mix of Indian spices. Serve hot with chapati.

Stuffed Purple Brinjal

• Ingredients: Purple Brinjal, ground peanuts, sesame seeds, spices
• Cooking Time: 35 minutes
• Recipe Link: https://www.tarladalal.com/bharwan-baingan-healthy-bharwan-baingan-stuffed-brinjal-recipe-3567r 
• Recipe Instructions: Stuff brinjals with a spicy peanut-sesame mixture, then slow-cooked for a rich, flavorful meal.

Seasonal Harvest: Discover the Best Times to Enjoy Indian Fruits and Vegetables

• Spring: As temperatures rise, green peas, raw mangoes, baby potatoes, drumsticks, cucumbers, and gourds (bottle gourd, ridge gourd) flourish, offering light and fresh flavors.
• Summer: India’s hot climate brings out the sweetness in mangoes (Alphonso, Kesar), lychees, jackfruit, and watermelons. Vegetables like bitter gourd, ridge gourd, snake gourd, tomatoes, and tender bottle gourd thrive and are perfect for cooling meals.
• Fall: Cooler weather favors heartier produce like pumpkins, sweet potatoes, carrots, radishes, beets, brinjals (aubergines), okra, and cauliflower. Apples also ripen during this time.
• Winter: The cold supports the growth of leafy greens like spinach, mustard greens (sarson), fenugreek (methi), and coriander. Root vegetables like turnips, radishes, and carrots flourish, along with winter staples such as cabbage, cauliflower and citrus fruits like oranges and tangerines.

Tips to Keep Your Fruits And Veggies Fresh In Europe

Keeping your fruits and veggies fresh is essential for enjoying their full flavor and nutrition. With the proper storage techniques, your seasonal harvest can last longer, making it easier to enjoy your favorite ingredients year-round. Here's how to store your produce effectively!

• Freezing is the best way to maintain the texture and nutrients of items like berries, chopped fruits, and blanched vegetables (peas and carrots) for extended periods.
• Canning is ideal for tomatoes, mangoes, and pickles, as it seals food in airtight containers. It locks in flavor and prevents spoilage, letting you enjoy summer produce during colder months.
• Drying is suitable for herbs, chillies, and root vegetables such as garlic and ginger. It removes moisture, prevents spoilage, and increases shelf life.
• Refrigeration: Store leafy greens like spinach and lettuce in breathable bags. For fruits like apples and pears, use the fridge’s crisper drawer to maintain freshness for longer.
• Carrots, beets, and potatoes can be wrapped in paper towels or stored in mesh bags to absorb excess moisture, preventing mold and rotting.
• Keep bananas away from other fruits to prevent them from quickly ripening, as they release ethylene gas that accelerates ripening in nearby produce.
• Avoid storing onions and potatoes together since onions can cause potatoes to sprout faster.

Exclusive Discounts On Fresh Fruits And Vegetables in Europe at Dookan

Dookan brings the best of Indian cuisine right to your doorstep.

• Seasonal Promotions
• Free Shipping on Orders Over €39

Quick And Convenient Delivery Of Fruits And Veggies 

Country	Covered Cities	Also Known As	Delivery Time	Shipping Costs
Germany	Berlin, Munich, Frankfurt, Hamburg, and more	Obst & Gemüse	2–4 working days	From €4.99; free above €39
Hungary	Budapest, Debrecen, Szeged, and more	Gyümölcsök és Zöldségek	2–4 working days	From €6.49; free above €55
Bulgaria	Sofia, Plovdiv, and Varna	Плодове и Зеленчуци (Plodove i Zelenchutsi)	5–7 working days	From €7.49; free above €65
Poland	Warsaw, Krakow, Gdansk, and more	Owoce i Warzywa	2–4 working days	From €4.99; free above €39
Sweden	Stockholm, Gothenburg, Malmö, and more	Frukt & Grönsaker	3–5 working days	From €8.99; free above €75
Croatia	Zagreb, Split, Rijeka, Osijek, and more	Voće i Povrće	5–7 working days	From €7.49; free above €65
Austria	Vienna, Graz, Salzburg, and more	Obst & Gemüse	2–4 working days	From €4.99; free above €39
Denmark	Copenhagen, Aarhus, and Odense	Frugt & Grøntsager	3–5 working days	From €8.99; free above €75
Romania	Bucharest, Cluj-Napoca, and Timișoara	Fructe și Legume	5–7 working days	From €7.49; free above €65
Slovakia	Bratislava, Košice, Žilina, and more	Ovocie a Zelenina	2–4 working days	From €4.99; free above €39
Italy	Rome, Milan, Naples, and more	Frutta e Verdura	3–5 working days	From €7.99; free above €69
Finland	Helsinki, Vantaa, and more	Hedelmät ja Vihannekset	5–7 working days	From €7.49; free above €65
Belgium	Brussels, Antwerp, Ghent, and more	Fruit & Groenten	3–5 working days	From €7.49; free above €65
Netherlands	Amsterdam, Rotterdam, and The Hague	Fruit & Groenten	3–5 working days	From €7.49; free above €65
Latvia	Riga, Daugavpils, and Liepāja	Augļi un Dārzeņi	5–7 working days	From €7.49; free above €65
Slovenia	Ljubljana, Maribor, and Celje	Sadje in Zelenjava	3–5 working days	From €7.49; free above €65
Luxembourg	Luxembourg City and surrounding areas	Fruits & Légumes	3–5 working days	From €7.49; free above €65
Lithuania	Vilnius, Kaunas, and more	Vaisiai ir Daržovės	5–7 working days	From €7.49; free above €65
France	Paris, Lyon, Marseille, and more	Fruits & Légumes	4–6 working days	From €8.99; free above €75
Spain	Madrid, Barcelona, and Valencia	Frutas y Verduras	4–6 working days	From €8.99; free above €75
Estonia	Tallinn, Tartu, and Narva	Puuviljad ja Köögiviljad	5–7 working days	From €7.49; free above €65
Greece	Athens, Thessaloniki, Patras, and more	Φρούτα και Λαχανικά (Froúta kai Lachaniká)	5–7 working days	From €8.99; free above €75
Portugal	Lisbon, Porto, and Faro	Frutas e Legumes	5–7 working days	From €8.99; free above €75

Frequently Asked Questions

1. What fruits are high in fiber?

Fruits rich in fiber include passion fruit, which contains about 25 grams of fiber per cup, making it one of the highest. Guava offers approximately 9 grams per cup, while raspberries provide around 8 grams per cup. Pears, especially when eaten with the skin, have nearly 6 grams per medium fruit.

2. How many fruits and veggies per day?

Health guidelines recommend consuming at least five servings of fruits and vegetables daily. This typically translates to two servings of fruits and three servings of vegetables each day to support overall health and reduce the risk of chronic diseases.

3. How to clean fruits and veggies?

To clean fruits and vegetables effectively, rinse them under cool running water while gently rubbing them with your hands to remove dirt and potential contaminants. It's advisable not to use soaps or commercial produce washes, as these can leave residues. For leafy greens, separate the leaves and rinse them individually.

4. Where to buy fruits and vegetables?

You can conveniently purchase fresh fruits and vegetables online at Dookan, Europe's No. 1 Indian grocery store. Dookan offers a wide selection of quality produce to meet your culinary needs.

5. Which fruits are good for the skin?

Fruits beneficial for skin health include oranges, strawberries, and kiwis, which are high in vitamin C, aiding collagen production. Avocados provide healthy fats that moisturize the skin, while papayas contain enzymes that promote skin renewal. Pomegranates are rich in antioxidants, helping to protect the skin from oxidative stress.

6. How to steam veggies?

To steam vegetables, fill a pot with about an inch of water and bring it to a boil. Place the vegetables in a steamer basket over the boiling water, cover, and steam until they are tender-crisp. Steaming times vary: for example, broccoli florets take about 5 minutes, while carrots may require up to 10 minutes.

7. What fruits are good for weight loss?

Fruits that can aid in weight loss include apples, which are high in fiber and help you feel full; berries, which are low in calories and rich in antioxidants; and grapefruits, which may help reduce insulin levels and improve weight loss. Incorporating these fruits into a balanced diet can support weight management.

8. Are veggies carbs?

Yes, vegetables contain carbohydrates, but the amount varies. Non-starchy vegetables like spinach, broccoli, and cauliflower are low in carbs and high in fiber, making them suitable for low-carb diets. Starchy vegetables like potatoes and corn have higher carbohydrate content and should be consumed in moderation if you're monitoring carb intake.

9. How long to roast veggies?

Roasting times for vegetables depend on their type and size. Generally, roasting at 400°F (200°C) works well. Root vegetables like carrots and potatoes typically take 30-40 minutes, while softer vegetables like zucchini and bell peppers may roast in 20-25 minutes. It's important to cut vegetables into uniform pieces to ensure even cooking.

10. Can fruits be eaten at night?

Yes, fruits can be eaten at night. They are a healthy snack option due to their fiber and nutrient content. However, it's advisable to consume them in moderation and choose fruits that are lower in sugar to avoid potential spikes in blood sugar levels before bedtime.

11. Can veggies be frozen?

Many vegetables can be frozen to extend their shelf life. It's best to blanch vegetables like broccoli, carrots, and green beans before freezing to preserve their color, texture, and nutritional value. After blanching, cool them quickly in ice water, drain, and store in airtight containers or freezer bags.

12. Can fruits increase blood sugar?

Fruits contain natural sugars, which can raise blood sugar levels. However, whole fruits also provide fiber, which slows sugar absorption. Consuming fruits in moderation, especially those with a low glycemic index like berries and apples, can be part of a balanced diet without causing significant blood sugar spikes.