Have you noticed the vibrant allure of purple foods? 

Whether they’re featured in bustling farmers’ markets, lovely Instagram posts, or upscale restaurant menus, it’s hard to miss the captivating intrigue of purple-colored foods.

So if you bring a little more purple into your recipes, we’ve got you covered.

In this article, we won’t just present you a list of 24 must-try purple foods; we’ll also uncover their fascinating histories, shed light on their impressive array of health benefits, and even share some delectable recipes to inspire your culinary adventures.

By the end of this journey, you might just find yourself humming Prince's “Purple Rain” as you experiment with these nutritious and flavorful natural purple delights in your kitchen!

Why Go Purple: The Health Benefits of Purple Foods

Before we jump to our fabulous list, let's talk science. 

Ever wondered what gives foods that are purple their color? 

It’s simple: they’re packed with anthocyanins or natural pigments.

These are responsible for giving red, blue, and purple foods their eye-catching hues, and they’re also the reason why these vibrant foods pack a health punch. 

Anthocyanins have strong antioxidant and anti-inflammatory properties.

Studies have found that consuming foods rich in these substances can help prevent cancer and heart disease and protect against diabetes.

Their anti-inflammatory properties also make them beneficial for managing and preventing chronic illnesses characterized by inflammation. 

Anthocyanins also belong to the flavonoid family, a subclass of polyphenols, which are compounds that have well-documented health benefits. In fact, they’ve been known to boost cognitive abilities, ultimately contributing to enhanced mental acuity.

So these healthy purple foods not only look pretty, but they're also pretty good for you. 

No wonder these foods are winning!

The Purple Rainbow: 24 Must-Try Purple Foods

Ready to see a list of the tastiest and healthiest foods that are purple in color? Read on below!

1. Purple Cabbage

Native to southern Europe, purple cabbage is a staple in European cuisine, often used in German and Polish dishes. 

This vegetable is a common sight in stews, coleslaws, and fermented foods like sauerkraut.

Health Benefits:

• High in dietary fiber
• Rich source of vitamins A, C, and K
• Low in calories

Recommended Recipe: Purple Cabbage Slaw

Prepare the following ingredients: 

• 4 cups shredded purple cabbage
• 1 shredded carrot
• ½ red onion, thinly sliced
• ¼ cup mayonnaise
• 2 tbsp. apple cider vinegar
• Salt and pepper to taste

Mix them all together, then refrigerate for one hour before serving.

Insider Tip: For a vibrant dish, avoid overcooking purple cabbage as it tends to lose its color when cooked for long periods.

2. Purple Sweet Potato

Purple sweet potatoes have a rich history in indigenous diets and colonial trade. In the culinary world, they shine in diverse dishes, from savory stews to sweet pies, lending both color and flavor. 

Now popular in Asia, especially in Filipino and Japanese cuisine, these potatoes are used in both savory dishes and desserts.

Health Benefits:

• Loaded with antioxidants
• High in fiber
• Good source of vitamins A and C

Recommended Recipe: Purple Sweet Potato Fries

Cut two purple sweet potatoes into fries, drizzle them with olive oil, add salt and pepper, then toss them to ensure even coating. Bake the fries at 400°F (200°C) for 20 to 25 minutes, turning halfway through.

Insider Tip: When purchasing, look for firm, small- to medium-sized potatoes with even coloring. Larger potatoes can be starchy.

3. Acai Berries

Acai berries, native to the Amazon rainforest, are prized for their vibrant purple color. In recent years, they’ve gained international fame as a superfood.

They feature prominently in various culinary delights, including smoothie bowls, desserts, and traditional Amazonian dishes.

Benefits:

• Supports heart health
• May help reduce blood sugar
• May aid in weight loss

Recommended Recipe: Acai Smoothie Bowl

Blend 1 pack of frozen acai berries, 1 frozen banana, and ½ cup of almond milk. Top the smoothie with granola, sliced fruit, and a honey drizzle.

Insider Tip: You can buy acai berries in frozen or dried forms. Always opt for unsweetened versions to minimize your sugar intake.

4. Eggplant

Originally from China and India, eggplant or aubergine has traversed continents to find itself in Italian, Middle Eastern, and even American dishes. 

It’s commonly used in dishes like stir-fries and casseroles, adding its unique flavor and texture to the mix.

Benefits:

• Low in calories
• High in fiber
• Contains essential nutrients like folate, potassium, and vitamins C and K

Recommended Recipe: Grilled Eggplant

Slice an eggplant, marinate it in 2 tablespoons of olive oil, salt, and pepper, and grill for 20 minutes.

Insider Tip: Choose eggplants with glossy skin that are firm to the touch. Dull skin can indicate an overripe or aged eggplant.

5. Purple Corn

Originally from Peru, purple corn has been a staple in Andean diets for centuries.

It’s commonly used to make "chicha morada," a popular Peruvian drink, and “mazamorra morada,” a beloved Peruvian dessert.

Benefits:

• Has anti-inflammatory properties
• May fight cardiovascular disease and certain types of cancer
• May lower blood pressure

Recommended Recipe: Purple Corn Smoothie

Blend 1 cup purple corn kernels, ½ cup pineapple chunks, 1 banana, ½ cup water, and enjoy!

Insider Tips: Purple corn is also processed into flour, which can be a colorful substitute for cornmeal in bread and tortilla recipes.

6. Purple Rice

Often referred to as "forbidden rice," purple or black rice was once reserved exclusively for Chinese royalty.

It has now become a cherished grain in various Asian cuisines, and it’s growing in popularity globally.

Fun fact: It's called purple or black rice because the rice grains are black when uncooked, and they turn purple once cooked!

Benefits:

• High in amino acids
• Good source of fiber
• Rich in iron and vitamins

Recommended Recipe: Purple Rice Salad

Combine 1 cup cooked purple rice, ½ cup diced cucumber, ½ cup diced bell pepper, ¼ cup feta cheese, 2 tablespoons of olive oil, and salt and pepper. Serve chilled.

Insider Tip: Rinse the rice well before cooking to remove any excess starch and achieve a better texture.

7. Blueberries

Native to North America, blueberries have a special place in American culinary history.

These berries are often associated with pies, jams, and all the quintessential summer treats.

Benefits:

• Packed with antioxidants
• Rich in vitamins C and K
• High in fiber

Recommended Recipe: Blueberry Muffins

Mix 2 cups all-purpose flour, ½ cup sugar, ¼ cup melted butter, 1 cup blueberries, 1 egg, 1 cup of milk, and pour into muffin tins. Bake at 375°F (190°C) for 25 to 30 minutes.

Insider Tip: Throw a handful of blueberries into your morning smoothie or oatmeal bowl for an antioxidant boost.

8. Purple Grapes

With their roots in Asia, purple grapes have been cultivated for thousands of years.

They play a crucial role in winemaking, and they’re served as a popular snack worldwide.

Benefits:

• High in antioxidants, particularly resveratrol
• Beneficial for heart health
• Low in calories

Recommended Recipe: Grape Sorbet
Combine 2 cups of frozen purple grapes and 2 tablespoons of lemon juice. Blend until smooth, then freeze until it becomes solid.

Insider Tip: Look for grapes with firm skin; wrinkled ones may be overripe.

9. Lavender

Native to the Mediterranean region, lavender has been used for centuries for its culinary versatility and medicinal properties. 

It’s a beloved ingredient in French cuisine and herbal teas.

Benefits:

• Promotes relaxation and sleep
• Helps with stress and improves mood
• May help with digestive issues

Recommended Recipe: Lavender Lemonade
Steep ¼ cup of dried lavender in one cup of boiling water for 10 minutes, then strain and combine the infused liquid with one cup of lemon juice and ½ cup sugar.

Insider Tip: A little goes a long way! Lavender has a strong flavor, so use it sparingly in recipes.

10. Passion Fruit

Originating from South America, passion fruit is now grown in various tropical regions.

Known for its aromatic flavor, it’s a popular ingredient in desserts and beverages.

Benefits:

• Rich in vitamin C
• High in dietary fiber
• Good source of calcium, potassium, and folate

Recommended Recipe: Passion Fruit Mojito
Combine the pulp of 1 passion fruit, 1 tablespoon of lime juice, 2 tablespoons of rum, 1 tablespoon of sugar, and then finish by adding soda water to the mix.

Insider Tips: You can also blend the pulp, seeds, and juice of passion fruit to make a puree to add to smoothies. 

11. Dragon Fruit

Dragon fruit, or pitaya, native to the Americas but now grown in many Southeast Asian countries, is prized for its vibrant appearance and speckled flesh.

It is frequently used in a variety of dishes, such as smoothies, fruit salads, and desserts.

Benefits:

• Rich in vitamin C and other antioxidants
• Good for your immune system
• Beneficial for digestive health 

Recommended Recipe: Dragon Fruit Smoothie

Blend 1 dragon fruit, 1 banana, and ½ cup of coconut water until smooth, then serve immediately.

Insider Tips: Dragon fruit slices can make your salads healthier and more vibrant. 

12. Plum

With origins in Europe, Asia, and America, plums have been a beloved fruit for centuries.

Their versatility makes them a staple in dishes ranging from jams to desserts, from refreshing drinks to savory sauces.

Benefits:

• High in vitamins and minerals
• Good for digestion
• Great source of vitamins A and C

Recommended Recipe: Plum Crumble

Slice 5 plums and layer them in a dish, then combine 1 cup of flour, ½ cup of sugar, and ¼ cup of butter to create a crumble topping. Bake the dish at 375°F (190°C) for 30 minutes.

Insider Tips: Choose plums that yield slightly to pressure, indicating ripeness.

13. Purple Asparagus

Purple asparagus, a springtime favorite, is a descendant of green asparagus.

It’s cherished for its vibrant color and unique flavor, making it a versatile ingredient in various dishes. It’s commonly roasted, grilled, and added to salads for a pop of color.

Benefits:

• Low in calories and high in fiber
• Contains vitamins A, C, and K
• Rich in antioxidants

Recommended Recipe: Roasted Purple Asparagus
Roast a bunch of purple asparagus with 2 tablespoons of olive oil, seasoned with salt and pepper to taste, at 400°F (200°C) for 12 to 15 minutes.

Insider Tips: Purple asparagus turns green when cooked, so enjoy it raw in salads if you want to keep its vibrant color.

14. Purple Carrots

Originally, carrots were purple or white before the orange variety emerged. But today these purple-colored root vegetables are making a comeback and becoming recognized for the earthy flavor and vibrant hue they bring to different dishes. 

People often use them in salads, stir-fries, and roasted veggies, enhancing both appearance and taste.

Benefits:

• High in antioxidants
• Good source of vitamin A
• Rich in fiber

Recommended Recipe: Purple Carrot Stir-Fry

Sauté 4 sliced purple carrots, 1 sliced bell pepper, and 1 sliced onion in a pan with 2 two tablespoons of olive oil until they become tender.

Insider Tip: Purple carrots offer a sweeter, almost berry-like flavor profile compared to their orange counterparts.

15. Elderberries

Native to Europe, elderberries have long been used in traditional medicine and in culinary dishes like jams, syrups, and even wines.

Benefits:

• Boosts the immune system
• May relieve cold and flu symptoms
• May lower blood sugar

Recommended Recipe: Elderberry Syrup
Boil 1 cup of elderberries in 3 cups of water, strain the liquid, and then add in 1 cup of honey before storing it in a glass bottle.

Insider Tips: Never consume raw elderberries; they must be cooked to be safe to eat.

16. Purple Cauliflower

This vibrant vegetable, a purple cauliflower mutation, shares health benefits with the white variant. 

It’s not just visually striking; it enhances various dishes, from stir-fries to salads, offering both added color and nutrition.

Benefits:

• Rich in antioxidants, especially anthocyanins
• High in fiber
• Good source of vitamins C and K

Recommended Recipe: Purple Cauliflower Soup
Boil a chopped head of purple cauliflower and diced onion in water with 3 cups of vegetable broth. Then blend the mixture until smooth and season with salt and pepper to taste.

Insider Tips: Purple cauliflower can substitute white cauliflower in almost any recipe. Just be prepared for a more colorful presentation!

17. Purple Kale

A leafy vegetable that has captured the attention of health enthusiasts in recent years, purple kale offers a vibrant twist to traditional green kale.

Benefits:

• High in vitamins A, C, and K
• Loaded with antioxidants
• Good for heart health

Recommended Recipe: Purple Kale Salad
Chop a bunch of purple kale, slice an apple, and combine them with ¼ cup of walnuts and ¼ cup of feta cheese, then dress the mixture with olive oil and lemon juice.

Insider Tips: Purple kale has a slightly sweeter, nuttier flavor compared to its green cousin, making it a hit in salads.

18. Beets

Beets, cultivated for over 4,000 years, are Mediterranean natives now enjoyed globally.

They’re used in various dishes, like salads, soups, and pickles, showcasing their culinary adaptability.

Benefits:

• Promotes gut health
• May lower blood pressure
• Supports liver detoxification

Recommended Recipe: Beet Hummus

Blend together 1 large roasted and peeled beet, 1 drained can of chickpeas, 2 tablespoons of tahini, and 2 cloves of garlic until smooth, then serve.

Insider Tips: The smaller the beet, the sweeter and less earthy it will taste.

19. Blackberries

Blackberries, found in multiple continents like North America and Europe, have a rich history of being foraged and enjoyed for centuries. 

In the culinary world, they are prized for their versatility. They add tartness and sweetness to desserts like pies and muffins, create vibrant breakfast options, and even enhance savory dishes with their unique flavor.

Benefits:

• High in vitamin C and fiber
• Rich in antioxidants
• Beneficial for brain health

Recommended Recipe: Blackberry Cobbler
Mix 2 cups of blackberries with 1 cup of sugar, 1 cup of flour, and ½ cup of melted butter, then bake at 375°F (190°C) for 35 to 40 minutes.

Insider Tips: Blackberries can be tart, so they pair well with sweeter fruits in desserts or smoothies.

20. Figs

Among the oldest cultivated fruits dating back to ancient times, figs hail from the Middle East and West Asia.

They are versatile in the kitchen, often used in sweet and savory dishes in Mediterranean cuisine.

Benefits:

• Rich in fiber and various vitamins and minerals
• Good for digestive health
• Ideal for helping manage blood sugar levels

Recommended Recipe: Fig and Almond Tart
Arrange 8 fresh fig halves on top of an almond pie crust, spread ¼ cup of almond paste over them, and bake at 350°F (175°C) for 25 to 30 minutes.

Insider Tips: When selecting figs, look for rich color and a sweet aroma. They should be soft but not mushy.

21. Purple Bell Peppers

Purple bell peppers, a recent addition via selective breeding, introduce vibrant color and unique flavor to various dishes. 

They’re commonly used in salads for a colorful crunch, stir-fries for depth, and roasted dishes for a smoky, sweet profile.

Benefits:

• High in antioxidants and phytonutrients
• Good source of Vitamin C and E
• May support immune function

Recommended Recipe: Purple Pepper and Mozzarella Skewers

Skewer purple bell pepper squares, mozzarella balls, and fresh basil leaves alternately, then grill for five to seven minutes until the peppers are slightly charred. Serve with a balsamic glaze drizzle.

Insider Tips: When selecting purple bell peppers, look for firm, glossy skin without blemishes or wrinkles. Store them in the crisper drawer of your refrigerator where they can last up to one week.

22. Mangosteen

Hailing from Southeast Asia, the purple mangosteen, renowned as the “queen of fruits,” is luscious and fragrant.

It is consumed on its own but also frequently used in diverse dishes, adding a delightful touch to both sweet and savory recipes.

Benefits:

• Contains plenty of antioxidants like xanthones
• Boasts anti-inflammatory properties
• May boost immune health

Recommended Recipe: Mangosteen Smoothie Bowl

Blend 1 cup of frozen mangosteen pulp with one banana and ½ cup of coconut milk until smooth. Pour the mixture into a bowl, then add your favorite fruits and nuts as toppings.

Insider Tips: Mangosteen has a thick, hard rind that can be tough to open. Use a knife to make a shallow cut around its circumference and then twist it to open.

23. Purple Artichokes

Purple artichokes are thought to have originated in the Mediterranean, and they’ve been a part of European diets for centuries.

They’re particularly popular in Italian cuisine.

Benefits:

• Supports digestive health
• May aid in weight loss
• May help lower cholesterol levels

Recommended Recipe: Grilled Purple Artichokes

Halve 2 purple artichokes, brush them with 2 tablespoons of olive oil, season with salt and pepper, and grill for 25 to 30 minutes, turning occasionally.

Insider Tips:  Choose artichokes that are firm and heavy for their size to ensure freshness. Store them in an airtight bag in the fridge for up to a week.

24. Purple Tomatoes

Purple tomatoes, a product of selective breeding to boost anthocyanin levels, offer both health benefits and culinary versatility.

They can be used in salads, pasta sauces, salsas, and more.

Benefits:

• Rich in anthocyanins, a potent antioxidant
• Great source of vitamins A and C
• Good for heart health

Recommended Recipe: Purple Tomato Caprese Salad

Layer 3 to 4 sliced purple tomatoes, fresh sliced mozzarella, and basil leaves, then drizzle with balsamic glaze.

Insider Tips: When picking purple tomatoes, make sure they are firm to the touch but not too hard. Store them at room temperature to ensure they retain their flavor.

Cooking With Purple Produce: Kitchen Tips and Tricks

Prepping Methods 

• Wash thoroughly. Always wash your purple fruits and veggies under running water to remove any dirt or pesticides.

• Consider whether to peel or not to peel. For items like purple carrots or beets, decide whether to peel them based on your recipe. Sometimes the skin contains extra nutrients!

• Keep it colorful. Quickly blanching foods like purple cauliflower or asparagus in boiling water helps preserve their vibrant purple color by deactivating enzymes that cause color loss.

Seasoning Tips

• Season with herbs and spices. Rosemary, thyme, and mint go especially well with many purple foods like eggplants.

• Balance your flavors. Given that some purple foods can be quite tart or robust in flavor, balance them with sweeter or more neutral ingredients.

Cooking Techniques

• Roast or sauté purple vegetables. Some purple vegetables like purple cauliflower, sweet potatoes, and beets turn wonderfully aromatic and tender when roasted.
  
  Others like purple kale, cabbage, and asparagus are excellent for quick sautés.

• Enjoy fresh and raw. Want purple snack foods that won’t take too much time to prepare? Purple fruits like blackberries, acai, and figs can serve as healthy snacks!
  
  Enjoy them fresh to maximize their natural flavors and nutrients. 

Presentation Tricks

• Contrast with white. Serve purple foods on white or light-colored dishes to make their colors pop.

• Go for green garnish. Consider a green garnish like parsley or mint for a striking contrast that's visually appealing.

Healthy Cooking Hacks

• Avoid overcooking. Overcooking can not only dull the color but also reduce the nutrient content. So keep an eye on your cooking times.

• Minimize the use of additives. Try to avoid using too much sugar or salt. Let the natural flavors of these purple foods shine!

Bonus: Recommended Purple Food Pairings

• Pair with cheese. Figs and blackberries pair exceptionally well with cheeses like brie and goat cheese.

• Enjoy with red wine. Purple grapes are, of course, the star of the wine world.
  
  But did you know that a glass of red wine could complement a savory meal with purple foods like eggplant or purple cabbage?

FAQs

How Do Purple Foods Compare in Taste to Their Non-Purple Counterparts?

Purple foods often have a similar flavor profile to their non-purple counterparts, but there can be subtle differences. 

For instance, purple carrots can be a bit sweeter than orange ones, and purple cauliflower might have a slightly nuttier taste than the white variety.

Do Purple Foods Lose Their Color When Cooked?

This may vary depending on the specific purple food and the cooking method. 

For example, purple cabbage may lose some of its vibrant color when boiled but retain it better when sautéed or roasted. 

Can I Use Purple Fruits and Vegetables To Make My Dishes Purple?

Absolutely! Purple foods like blueberries or purple sweet potatoes can be used to naturally color smoothies, desserts, or baked goods.

Just be aware that the flavors of these foods will also be incorporated into your dish.

What Are Some Purple Foods I Can Bring to a Party?

Here are a few of the best purple foods for a party: 

• Purple corn tortilla chips with salsa
• Beet salad
• Purple cabbage rolls
• Mini blueberry muffins
• Blackberry mousse

Is It Easy To Incorporate Purple Foods Into a Kid-Friendly Diet?

Yes, it's quite simple! 

Many purple foods are naturally sweet, like grapes and blueberries, making them an easy sell for younger taste buds. 

Plus, you can pair naturally purple foods and snacks with purple packaging, like Wild Berry Skittles and Goldfish Pretzel Crackers, for extra fun. 

Purple Party: The Last Bite and Your Next Step

Trying out new and exciting purple foods is all about enhancing your experiences in the kitchen and at the dinner table with a variety of nutritious and visually striking options. 

You can elevate your gastronomic adventures with these purple delights, whether you eat purple breakfast foods to brighten your morning or whip up flavorful purple picnic foods for a memorable day out with the family.

So go ahead. Revel in the pleasure of savoring these extraordinary purple foods one delectable bite at a time!