What is the most underrated food? Exploring culinary hidden gems

January 7, 2026 •

4 min read

According to a 2019 report by the Center for Science in the Public Interest, consumers are often misled by marketing, overlooking truly nutritious options for trendier, less-healthy foods. This raises a big question: what is the most underrated food, and which hidden culinary gems are we missing out on?

Quick Summary

This article explores several of the most overlooked foods, from protein-packed legumes to nutrient-dense vegetables. It highlights their significant health benefits, versatile uses in the kitchen, and tips for preparing them to bring out their best flavor, proving that humble ingredients can be a meal's star.

Key Points

Lentils: Quick-cooking and packed with protein, lentils support heart health and digestion, making them an excellent meat alternative.
Beets: Rich in antioxidants and nitrates, beets can reduce inflammation and improve blood flow, with their earthy sweetness enhanced by roasting.
Tofu: A complete plant-based protein, tofu is a versatile canvas for flavor once properly pressed, offering significant health benefits for bones and more.
Canned Fish: Affordable and convenient, options like sardines are loaded with omega-3s, vitamin D, and protein, and can be easily elevated with spices.
Okra: This nutrient-rich vegetable's "sliminess" can be avoided by stir-frying or roasting, making it a great addition to stews or side dishes.
Nutrient-Density: Many underrated foods provide exceptional nutritional value for a lower cost than their more popular counterparts.
Cooking Techniques: Knowing the right preparation methods, such as pressing tofu or properly cooking okra, is key to unlocking the full potential of these ingredients.

Beyond the Basics: The Case for Underrated Foods

In a world saturated with superfood trends, many truly exceptional ingredients are left in the shadows. These unsung heroes of the kitchen are often affordable, incredibly nutritious, and versatile. Instead of constantly reaching for pricey, exotic ingredients, a look back at these forgotten foods can revitalize your cooking and your health.

The Mighty Lentil

Lentils are one of the most unjustly neglected items in the pantry. A powerhouse of nutrition, they are loaded with protein, fiber, B vitamins, and essential minerals like iron and zinc. Unlike other legumes, they don't require soaking and cook quickly, making them a perfect, hassle-free addition to any meal. Lentils are also rich in polyphenols, which have powerful antioxidant and anti-inflammatory effects. These properties can help lower bad cholesterol and reduce the risk of heart disease.

Best ways to enjoy lentils:

Soups and Stews: Brown and red lentils melt down to create a thick, hearty texture, perfect for satisfying soups and curries.
Salads: French or black lentils hold their shape well, adding a robust, earthy element to a salad.
Veggie Burgers: A simple lentil and spice mixture can form the base for a delicious, high-protein plant-based patty.

Embracing the Earthiness of Beets

Known for their deep magenta color and earthy taste, beets are a true superfood that many people either love or avoid entirely. The key is in the preparation. When cooked correctly, beets are sweet, tender, and incredibly delicious. Both the root and the leafy green tops are edible and packed with nutrients. Beets are a rich source of antioxidants called betalains, which help protect the body from oxidative stress and inflammation. They also contain nitrates, which the body converts to nitric oxide to improve blood flow and lower blood pressure.

Tips for preparing beets:

Roasting: Roasting beets brings out their natural sweetness. Wrap them in foil and bake until tender. The skin will slip right off.
Salads: Grate raw beets or slice them thinly and add to salads for a vibrant color and satisfying crunch.
Juicing: Beetroot juice is known to improve athletic performance due to its blood flow-enhancing properties.

Tofu: A Versatile Protein Source

Tofu has a reputation for being bland and intimidating to cook, but this plant-based protein is a blank canvas for flavor. Its texture can range from silky to extra-firm, making it suitable for a variety of culinary applications. Tofu provides complete protein, delivering all nine essential amino acids, similar to animal protein. It is also a great source of calcium and isoflavones, which can support bone health and reduce the risk of certain cancers. The common mistake is not pressing enough water out, which results in a soft, lackluster final product.

The Unexpected Pleasure of Canned Fish

While fresh fish is often preferred, canned fish like sardines and mackerel are unfairly overlooked. These affordable, shelf-stable options are packed with high-quality protein, omega-3 fatty acids, and essential vitamins like D and B12. Omega-3s are crucial for heart and brain health, and regular consumption is linked to a lower risk of heart disease. The secret to enjoying canned fish is enhancing its flavor with a few simple additions.

Okra: A Misunderstood Vegetable

Okra's slimy texture is a common point of contention, but this can be easily avoided with the right cooking method. This versatile vegetable is rich in vitamins K and C, calcium, and helps with digestion. The best technique for cooking okra is stir-frying with oil or roasting it, which minimizes the release of its mucilaginous liquid. It can also serve as a natural thickener for stews and gumbos.

A Comparison of Underrated Food Benefits


Food	Key Nutrient	Health Benefit	Common Misconception	Best Cooking Method
Lentils	Protein, Fiber, Iron	Heart health, digestion	Require long cooking times	Soups, stews, salads
Beets	Betalains, Nitrates	Anti-inflammatory, blood pressure	Messy, dirt-like taste	Roasting, shredding into salads
Tofu	Complete Protein, Calcium	Bone health, versatile	Bland, difficult to cook	Pressing and pan-frying, baking
Canned Fish	Omega-3s, Vitamin D	Heart health, brain function	Too "fishy", unappetizing	Enhancing with spices and acids
Okra	Vitamin K, Vitamin C	Digestion, natural thickener	Slimy texture	Stir-frying, roasting

Rediscover the Flavorful and Nutritious Potential

Many people miss out on these fantastic foods due to preconceived notions or lack of knowledge on how to prepare them. Adding these ingredients to your diet can introduce new, exciting flavors while boosting your nutritional intake in a budget-friendly way. Embrace the experimentation—you may just find your new favorite meal hidden among these underrated options. For more ideas and recipes, consider exploring different cuisines like Middle Eastern or Vietnamese, where many of these ingredients are staples.

Conclusion

From the humble lentil to the misunderstood okra, many foods offer incredible nutritional value and flavor but are often overlooked. By expanding our culinary horizons beyond the usual suspects, we can discover delicious new dishes that are as good for us as they are for our wallets. It's time to give these underrated foods the chance they deserve to shine on our dinner tables. What is the most underrated food? It's likely a personal journey of discovery, but this list is an excellent starting point.

Frequently Asked Questions

The key to flavorful tofu is pressing it first to remove excess water. After pressing, marinate the tofu for at least 30 minutes, then bake, pan-fry, or air-fry until it becomes crispy. It will then more readily absorb sauces and seasonings.

Rinse the canned fish under cool water to remove the strong 'fishy' flavor before using. Then, mix it with fresh ingredients and spices, such as chopped herbs, diced onion, a squeeze of lemon, or hot sauce, to brighten the flavor.

To prevent sliminess, cook okra with dry heat, such as roasting, grilling, or stir-frying with oil. Avoid stewing or boiling it for long periods, which releases its mucilaginous liquid. Adding an acidic ingredient like vinegar or tomatoes can also help.

Unlike many other legumes, lentils do not require soaking before cooking. They can be rinsed and cooked directly, with most varieties ready in under 30 minutes, making them a very fast and convenient meal component.

Yes, beet greens are edible and highly nutritious, similar to Swiss chard or spinach. They can be sautéed with garlic and olive oil, added to soups, or eaten raw in salads.

Start with familiar dishes. For example, add cooked lentils to a meat sauce or chili to boost fiber and protein. Blend roasted beets into a smoothie for color and nutrients, or pan-fry extra-firm tofu with a familiar sauce like teriyaki.

Canned fatty fish like sardines are a fantastic source of omega-3 fatty acids, which are crucial for heart and brain health. They also contain high levels of vitamin D, vitamin B12, and calcium, especially if the bones are included.