Think you’re not eating enough veg? These foods actually count towards your five-a-day

You may be getting your five-a-day without realising

Research shows the majority of Irish adults are still falling short of recommended fruit and vegetable intake, according to the Healthy Ireland Survey. Around 72% of adults reported eating fewer than five portions per day, compared to 66% in 2021.

Published in 2025, the Environmental Protection Agency (EPA) reported that households accounted for 221,000 tonnes, with fruit and veg the second most commonly wasted item. 

This highlights a persistent gap between purchase and consumption, with households buying fresh produce but a substantial proportion still ending up in landfill.

Head of Culinary at meal-kit provider, HelloFresh Ireland, Hannah Duxbury-Pardoe highlights some of the easy-to-miss ingredients that count towards your five-a-day without feeling like the typical fruit and veg many struggle with.

Chickpeas

Chickpeas are one of those ingredients many people associate purely with protein or carb-heavy dishes, rather than a legitimate vegetable portion for your five-a-day. “People often forget that pulses like chickpeas count towards your daily veg intake,” says Hannah. “It’s not just about salad toppings, they’re a proper contribution to your five-a-day.”

Chickpeas are incredibly versatile. Mash them into hummus, roast them for a crunchy snack, or fold them into curries, stews and grain bowls. For something less expected, try blending chickpeas into pasta sauces or even baking them into flatbreads to subtly boost your veg intake.

Sweet Potatoes

Since plain old potatoes don’t count, many of us would never guess that sweet potatoes actually count toward your five-a-day due to their high vitamin and mineral content. “Many assume all potatoes are neutral in terms of five-a-day, but sweet potatoes are different. In fact, they’re widely considered one of the healthiest foods,” explains Hannah.

They are versatile beyond mash or fries. Roast cubes with spices for a salad, use them in curries, soups or even baked into cakes and brownies for a nutrient lift. Their natural sweetness pairs well with savoury or sweet dishes, making them a less punishing way to add nutritional value.

Kidney Beans

Kidney beans rarely get recognised as part of your five-a-day because people often think of them purely as a protein source. “There’s a misconception that beans aren’t a vegetable, when in fact they contribute to your daily veg portions too,” she notes.

Beyond the classic chili or stew, kidney beans can be used in baked bean variations, mixed into veggie burgers, or lightly spiced as a filling for tacos and wraps. Their rich colour and texture make them a subtle way to sneak in extra portions without feeling like you’re eating vegetables.

Lentils

Lentils are often seen as an ingredient for heartiness rather than a veggie contribution, but they are firmly part of your five-a-day. “Lentils are a base for many dishes, yet many people don’t realise that by cooking with them, they’re ticking off a veg portion,” says Hannah.

They are perfect as a base for soups or dhal, but less obvious uses include lentil pâté, lentil-stuffed peppers, or adding red lentils to Bolognese-style sauces. Even blended lentils can enrich sauces or stews too.