Discover Knorr's Future 50 Foods, a curated list of ingredients set to revolutionize our plates.

Spinach, a versatile and nutrient-dense leafy green, has a rich history, famously boosted in popularity by the cartoon character Popeye. While its strength-giving powers were exaggerated, spinach truly is a nutritional powerhouse. It's an excellent source of vitamins A, C, and K, folate (a B vitamin), and iron.

As a relative of beets, chard, and quinoa, spinach is fast-growing and thrives in cooler climates, making it suitable for year-round cultivation. Its tender texture and slightly bittersweet flavour make it a valuable ingredient in salads, cooked dishes, and smoothies.

With roots in ancient Assyrian legend, sesame seeds have been cultivated for millennia, prized for their resilience and rich flavour. The phrase 'open sesame' originates from the way their pods burst open when ripe, revealing tiny golden seeds.

These seeds are a fantastic source of copper and magnesium, and their high oil content contributes to a delightful nutty taste. Versatile in application, sesame seeds can be enjoyed raw, toasted, or transformed into tahini paste. They add a satisfying crunch and flavour to a wide array of dishes, from sushi and salads to soups and noodles, and are a staple in baked goods like halva.

Hailing from Indonesia, the Cilembu sweet potato is a highly sought-after variety, celebrated for its exceptional flavour and nutritional value. Documented since 1914, its unique qualities have gained wider recognition in recent decades. When baked, Cilembu sweet potatoes develop a distinctive aroma and a deliciously sweet taste, often described as having a sugary, honey-like glaze.

This prized commodity is a significant part of the local economy in Western Java and is exported to various Asian countries, including Singapore, Hong Kong, Japan, Korea, Thailand, and Malaysia.

Walnuts, one of the oldest known tree foods, have been consumed for approximately 10,000 years. Their distinctive brain-like shape has earned them the nickname 'brain food,' and for good reason.

They are exceptionally rich in omega-3 fatty acids, along with various vitamins and minerals, making them one of the most nutritious nuts available. With a slightly bittersweet and oily texture, walnuts can be enjoyed raw, pickled when young, or cooked. They are a versatile addition to both sweet and savoury dishes, including cakes, muesli, stews, sauces, and dressings. Dry-frying or roasting enhances their flavour and brings out a beautiful golden hue.

Also known as winter mushrooms or golden needles, enoki mushrooms are long, thin, and delicate fungi that grow in wild clusters year-round. Originating from East Asian countries like China, Japan, and Vietnam, they are often found on various trees.

Enoki mushrooms are celebrated for their subtle umami flavour and are a popular addition to soups and salads. To preserve their unique texture and enhance their taste, they require quick cooking methods such as flash frying, brief pan-roasting, or being added to the residual heat of stews and stir-fries.

Known as the 'king of mushrooms,' maitake fungi are hefty, layered mushrooms that can grow to impressive sizes. Found at the base of oak, elm, and maple trees in China, Japan, and parts of the US, their name in Japanese means 'dancing mushroom.'

Maitake mushrooms are a good source of B vitamins and a non-animal source of vitamin D. Despite their delicate, feathery appearance, they possess a strong, earthy flavour that can significantly enhance other dishes. They are delicious when cooked with olive oil or used in omelettes, hot pots, stir-fries, stews, and sauces.

Saffron milk cap mushrooms, known for their vibrant saffron colour and the orange milky liquid they exude when cut, are a culinary delight. Growing in pine forests across Europe and North America, they are typically harvested between August and October.

These mushrooms are a good source of fibre and offer a unique nutty, woody taste with hints of umami and a satisfyingly meaty texture. They are versatile in the kitchen, perfect for frying with garlic and herbs, marinating, pickling, or adding to stews, soups, risottos, and pasta dishes.

Black turtle beans are nutritional powerhouses, frequently labelled as 'superfoods' due to their high protein and fibre content. Popular in Latin American cuisine, these small, shiny beans offer a subtly sweet, mushroom-like flavour and a dense, meaty texture.

They are incredibly versatile, perfect for hearty stews and curries, or as a plant-based substitute for ground beef. Black beans pair wonderfully with grains like brown rice or quinoa, and can be seasoned with onions, garlic, and spices for a flavourful side dish or a complete meal when topped with vegetables. The cooking liquid from canned or dried beans can also add an extra earthy depth to dishes.

Broad beans are not only a delicious and nutritious food source but also play a vital role in sustainable agriculture. Their sweet-scented flowers attract essential pollinators like honeybees. As cover crops, they help protect the land between harvests by suppressing weeds, enriching the soil, and controlling pests.

These hardy, adaptable plants thrive in most soils and climates. The vibrant green beans offer a sweet, grassy flavour and a delightful buttery texture. While the pods can be eaten raw when young, they typically become tough and bitter with age. Broad beans are an excellent protein and fibre-packed addition to risottos, soups, and stews, or can be enjoyed as a side dish seasoned with herbs like rosemary and thyme.

Cowpeas, native to Africa, are a highly nutritious and resilient legume now cultivated in warm regions worldwide. Known for their nutty taste, these protein-packed seeds are rich in minerals and vitamins, including folate and magnesium.

Their remarkable drought and heat tolerance, coupled with their ability to thrive in poor soils as a nitrogen-fixer, make them a sustainable crop.

Cowpeas can be enjoyed in various forms: as a hearty soup, their leaves used like other greens, young pods in stews, or ground into flour for patties, crackers, and baked goods in West African countries like Senegal, Ghana, and Benin.

Lentils, originating from North Africa and Asia, are among the world's earliest cultivated crops.

Requiring minimal water, they boast a significantly lower carbon footprint compared to beef. Available in dozens of varieties, lentils offer diverse earthy, peppery, or sweet flavours.

They are nutritional powerhouses, packed with protein, fibre, and carbohydrates. Puy lentils retain their shape, making them ideal with fish or roasted vegetables, while red and yellow lentils break down into smooth purées, perfect for stews, curries, and soups, or as a base for veggie burgers.

Cooking is simple: boil with water or broth (3:1 ratio) for 15-20 minutes for whole lentils and 5-7 minutes for split varieties.

Soybeans are a pivotal global food source, originating from Asia and now cultivated worldwide.

Revered for over 9,000 years, soy is exceptionally high in protein, offering 38g per 100g raw beans, surpassing pork and eggs per weight. It's a rich source of vitamins K and B, and essential minerals like iron, magnesium, and calcium.

Soy's versatility is evident in products like tofu, soy milk, miso, and tempeh. However, a significant challenge lies in its primary use as animal feed, contributing to inefficiencies and deforestation in vital ecosystems like the Amazon.

Knorr's parent company, Unilever, is actively engaged in promoting sustainable soy sourcing and advocating for reduced reliance on soy for animal feed, emphasizing the shift towards plant-based diets to protect fragile environments.

Amaranth is a highly adaptable ancient crop, cultivated for both its nutritious seeds and flavourful leaves. Grown at any elevation and requiring minimal water, it's an ideal grain for regions facing water scarcity.

Its seeds, prepared like rice or popped like corn, are rich in magnesium and protein, offering a mild, slightly nutty taste and a unique gelatinous texture perfect for soups, side dishes, and risottos. Amaranth leaves are a staple in Asia and Africa, consumed similarly to other leafy greens.

Originally cultivated in Mexico and revered by the Aztecs and Incas, amaranth continues to be a valuable and sustainable food source.

Buckwheat is a highly nutritious, nutty, and versatile grain that is naturally gluten-free. This fast-maturing crop thrives in challenging conditions, including acidic and under-fertilised soils, and can also serve as a beneficial cover crop to improve soil health.

Buckwheat is an excellent higher-protein alternative to traditional flour in pastas and breads, and can also replace rice in various dishes. It's delicious cooked in broth or stock, and works well in salads or stuffings. Popular in Russia and Eastern Europe, it's a common ingredient in hearty stews like goulash.

Finger millet, a staple cereal cultivated for thousands of years, originated in the highlands of Uganda and Ethiopia and is now widely farmed in arid regions of Africa and South Asia.

Despite millets being a major global food source, finger millet remains relatively overlooked. This resilient crop thrives in low-fertility soils, can be intercropped with other plants, and possesses natural insect resistance, leading to higher yields with reduced pesticide use.

Finger millet is exceptionally nutritious, offering a good source of fibre, vitamin B1, and essential minerals.

Quinoa, a staple in South America, has gained global popularity as a healthier alternative to rice. While its demand has highlighted the importance of sustainable farming practices and crop diversity, quinoa itself is a hardy plant that can thrive in various climates with minimal resources.

Botanically related to spinach and beets, it's not a true cereal but offers a complete protein profile, containing all nine essential amino acids. Quinoa is gluten-free and boasts an exceptional balance of protein, fats, minerals, and vitamins. Its nutty flavour and satisfying texture make it a versatile substitute for rice in pilafs, salads, veggie burgers, and more, promoting a more diverse and sustainable food system.

Spelt, an ancient hybrid of emmer wheat and goat grass, was known as the 'marching grain' by the Romans due to its high carbohydrate content. Its protective outer husk makes it naturally resistant to diseases and pests, allowing for cultivation with minimal need for fertilisers or pesticides. Compared to modern wheat, spelt offers more fibre and higher concentrations of minerals like magnesium, iron, and zinc.

It's a key component in farro and is gaining popularity in Europe and North America. Boiled until tender, its mellow, nutty flavour makes it an excellent substitute for rice in pilafs, risottos, and side dishes. Spelt flour is also a popular choice for breads and cakes in Germany and Austria.

Wild rice, despite its name, is the seed of a semi-aquatic grass native to North American lakes and rivers, not a true rice.

These long, thin seeds, encased in green, brown, or black husks, are harvested and hulled. Known for its deliciously nutty, toasty, and earthy flavour with a satisfyingly chewy texture, wild rice is easy to digest and a good source of protein, zinc, and iron – more so than white rice.

Due to its wild nature and limited commercial cultivation, supply can be scarce. It's versatile in cooking, boiled like rice, mixed with other grains, added to salads and soups, or used to create vegetarian burgers. It can even be popped like corn for a nutritious snack.

Okra is a remarkably heat- and drought-resistant vegetable, making it well-suited to changing climates.

This slim, green seed pod, known by various names like gumbo and bhindi, is rich in antioxidants such as beta-carotene, zeaxanthin, and lutein. Its unique characteristic is the sticky, viscous liquid released when cooked, which makes it an excellent natural thickener for soups and stews.

Okra is commonly featured in Caribbean, Creole, Cajun, and Asian cuisines. It can be steamed, stir-fried, or grilled, and pairs exceptionally well with strong, spicy flavours and seasonings.

Orange tomatoes, a sweeter and less acidic alternative to their red counterparts, trace their origins back to wild berries from Peru and the Galapagos Islands.

These heirloom varieties are not only genetically unique and more resistant to pests and diseases but also boast higher nutritional value, containing up to twice the vitamin A and folate found in red or green tomatoes. They can be used interchangeably with red tomatoes in soups, sauces, chutneys, casseroles, and stews. Roasting enhances their natural sweetness, making them a delightful snack on their own.

Kale, a hardy member of the cabbage family, is a nutrient-dense superfood that thrives even in cold temperatures.

Its dark, lush leaves, which can be curly or smooth, offer a distinct, slightly bitter taste that sweetens after frost. Grown year-round across Europe and the US, kale is packed with vitamins A, K, and C, and is a good source of manganese and copper. Both leaves and stems are edible, though stems require longer cooking.

Kale is incredibly versatile: enjoy it raw, roasted, boiled, sautéed, or grilled. Its high nutritional value also lends itself to being dried into powders for soups and smoothies, or made into crispy kale chips for a healthy snack.

Pak choi, also known as bok choy, is a popular Chinese vegetable characterized by its crisp texture and mild, cabbage-like flavour. Its white or pale-green stalks and deep-green leaves are rich in vitamins K and C.

While young stalks can be eaten raw, they are best enjoyed blanched, stir-fried, or steamed to preserve their delicate flavour and satisfying crunch. Pak choi pairs wonderfully with rich, sticky sauces that complement its mild taste and crisp texture, making it a versatile addition to East Asian cuisine.

Red cabbage is a visually striking brassica, known for its vibrant colour that can shift based on soil pH.

It thrives in sunny, moist conditions and is widely grown in the Americas, Europe, and China. Offering an earthy, slightly peppery taste and crisp texture, red cabbage is not only hardier than green cabbage but also boasts significantly higher nutritional value, containing ten times more vitamin A and double the iron. Enjoy it raw in salads, stir-fries, sandwiches, or cooked as a side dish. To maintain its signature red hue during cooking, a touch of vinegar or acidic fruit can be added.

Flax seeds, also known as linseeds, are a highly functional food source cultivated since ancient times. Best grown in cooler climates, these seeds are packed with alpha-linolenic acid (an omega-3 fatty acid), making them a valuable addition to any diet. They can be incorporated into baked goods, replacing up to half the flour in breads and muffins, and are commonly sprinkled on salads and cereals.

Flax seeds are increasingly popular in vegetarian burger mixes and other plant-based dishes. Beyond nutrition, their strong fibres can be woven into linen. Flax seed oil is also a versatile ingredient for dressings, dips, and sauces.

Hemp seeds are a fast-growing, sustainable crop that thrives without fertilizers or pesticides. While historically consumed in China and India, they are now gaining recognition as a nutritional powerhouse.

These small, crunchy seeds offer a soft, buttery texture and are rich in omega-3 and omega-6 fatty acids. A 30-gram serving provides 9 grams of protein, 1 gram of fibre, and a good source of iron.

Hemp seeds are available in various forms, including oil, milk substitutes, and flour, and can be used in numerous products like dips, sauces, soups, crackers, and breads. Beyond their nutritional benefits, hemp fibres have ancient uses in textiles, paper, and even biofuels.