Turnip Overview
Turnips are root vegetables that belong to the Brassica family, which also includes cabbage, broccoli, and cauliflower. They are typically round or oval-shaped, with a white or yellowish flesh and a purple or white skin. Turnips have a slightly sweet and peppery flavor, making them a versatile ingredient in various culinary applications. They can be consumed raw or cooked, and their greens (turnip tops) are also edible.
Health Benefits of Turnips
- Rich in Nutrients: Turnips are low in calories but high in essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.
- High in Fiber: They contain dietary fiber, which aids digestion and promotes gut health.
- Antioxidant Properties: Turnips are rich in antioxidants, helping to combat oxidative stress and inflammation in the body.
- Supports Heart Health: Their potassium content helps regulate blood pressure and supports heart health.
- Weight Management: Low in calories and high in fiber, turnips can be a great addition to weight-loss diets.
How to Eat Turnips
- Raw: Sliced in salads or served with dips.
- Cooked: Boiled, roasted, or mashed as a side dish.
- Soups: Added to soups or stews for flavor and nutrition.
- Pickled: Turnips can be pickled for a tangy addition to meals.
- Greens: Cooked as greens in stir-fries or salads.
Nutritional Value (per 100 grams of Turnips)
- Calories: 28 kcal
- Protein: 0.9 g
- Carbohydrates: 6.4 g
- Fiber: 1.8 g
- Vitamin C: 21% of the Daily Value (DV)
- Vitamin K: 9% of the DV
- Folate: 4% of the DV
- Potassium: 7% of the DV
Taste Profile
Turnips have a crisp texture and a mildly sweet, earthy flavor with a hint of pepperiness, especially when cooked. Young turnips are generally milder in taste than mature ones, which can have a stronger flavor.
Full Detailed Recipe: Roasted Turnips
Ingredients:
- Turnips: 500 grams, peeled and cubed
- Olive Oil: 3 tablespoons
- Garlic: 3 cloves, minced
- Salt: to taste
- Black Pepper: to taste
- Fresh Thyme: 1 tablespoon, chopped (optional)
Instructions:
- Preheat Oven: Preheat your oven to 200°C (400°F).
- Prepare Turnips: Peel and cut the turnips into even-sized cubes for uniform cooking.
- Season: In a bowl, toss the cubed turnips with olive oil, minced garlic, salt, and black pepper. Add fresh thyme if using.
- Roast: Spread the seasoned turnips on a baking sheet in a single layer.
- Bake: Roast in the preheated oven for 25-30 minutes, or until they are golden and tender, stirring halfway through.
- Serve: Remove from the oven and serve warm as a side dish.
Indian Recipes with Turnips
1. Turnip Curry (Shalgam Curry)
Ingredients:
- Turnips: 500 grams, diced
- Onion: 1 large, chopped
- Tomato: 1 medium, chopped
- Ginger-Garlic Paste: 1 tablespoon
- Green Chili: 1, slit
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Garam Masala: 1 teaspoon
- Oil: 2 tablespoons
- Salt: to taste
- Fresh Coriander: for garnish
Instructions:
- Heat oil in a pan and sauté onions until golden.
- Add ginger-garlic paste and green chili, cooking for 2 minutes.
- Stir in tomatoes, turmeric, and red chili powder. Cook until tomatoes soften.
- Add diced turnips and salt, mix well, and cover to cook for 15 minutes.
- Stir in garam masala and cook for another 5 minutes.
- Garnish with fresh coriander before serving.
2. Turnip and Potato Mash
Ingredients:
- Turnips: 300 grams, peeled and cubed
- Potatoes: 300 grams, peeled and cubed
- Butter: 2 tablespoons
- Milk: 1/4 cup
- Salt: to taste
- Black Pepper: to taste
Instructions:
- Boil turnips and potatoes in salted water until tender, about 15 minutes.
- Drain and mash them together in a bowl.
- Stir in butter, milk, salt, and black pepper until creamy and well combined.
- Serve hot as a side dish.
3. Turnip Paratha
Ingredients:
- Whole Wheat Flour: 2 cups
- Turnips: 200 grams, grated
- Onion: 1 small, finely chopped
- Green Chili: 1, chopped
- Salt: 1 teaspoon
- Oil: for cooking
Instructions:
- In a bowl, mix grated turnips, onion, green chili, and salt.
- Add whole wheat flour gradually to form a dough. If too sticky, add more flour.
- Divide dough into balls and roll into flat circles.
- Cook on a hot skillet with a little oil until both sides are golden.
- Serve with yogurt or pickle.
4. Turnip Stir-fry
Ingredients:
- Turnips: 300 grams, sliced
- Bell Pepper: 1, sliced
- Onion: 1, sliced
- Mustard Seeds: 1 teaspoon
- Oil: 2 tablespoons
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
Instructions:
- Heat oil in a pan, add mustard seeds, and let them splutter.
- Add sliced onions and sauté until translucent.
- Add sliced turnips and bell pepper, sprinkle turmeric and salt, and stir well.
- Cover and cook for 10-15 minutes, stirring occasionally.
- Serve hot as a side dish.
5. Turnip and Lentil Soup
Ingredients:
- Turnips: 250 grams, diced
- Lentils: 1 cup (red or yellow), rinsed
- Onion: 1, chopped
- Carrot: 1, diced
- Garlic: 2 cloves, minced
- Vegetable Broth: 4 cups
- Olive Oil: 2 tablespoons
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pot and sauté onions and garlic until soft.
- Add carrots and turnips, cooking for another 5 minutes.
- Stir in lentils and vegetable broth; bring to a boil.
- Reduce heat and simmer until lentils and turnips are tender, about 20-25 minutes.
- Blend until smooth, season with salt and pepper, and serve warm.
Non-Indian Recipes with Turnips
1. Turnip Gratin
Ingredients:
- Turnips: 500 grams, thinly sliced
- Heavy Cream: 1 cup
- Garlic: 2 cloves, minced
- Cheese (Gruyère or Cheddar): 1 cup, grated
- Salt and Pepper: to taste
- Butter: for greasing
Instructions:
- Preheat oven to 180°C (350°F).
- Grease a baking dish with butter and layer half of the turnip slices.
- Sprinkle with half the garlic, salt, and pepper, then half the cheese.
- Repeat with remaining turnips, garlic, salt, and pepper. Pour cream over the top and sprinkle with remaining cheese.
- Bake for 35-40 minutes until golden and bubbly.
2. Turnip and Apple Slaw
Ingredients:
- Turnips: 200 grams, grated
- Apple: 1, grated
- Carrot: 1, grated
- Lemon Juice: 2 tablespoons
- Olive Oil: 2 tablespoons
- Honey: 1 tablespoon (optional)
- Salt and Pepper: to taste
Instructions:
- In a bowl, combine grated turnips, apple, and carrot.
- In a separate bowl, whisk together lemon juice, olive oil, honey, salt, and pepper.
- Pour dressing over the slaw and toss to combine.
- Serve chilled.
3. Turnip Fries
Ingredients:
- Turnips: 500 grams, cut into sticks
- Olive Oil: 3 tablespoons
- Paprika: 1 teaspoon
- Salt: to taste
- Pepper: to taste
Instructions:
- Preheat oven to 220°C (425°F).
- Toss turnip sticks with olive oil, paprika, salt, and pepper.
- Spread on a baking sheet in a single layer.
- Bake for 25-30 minutes, turning halfway, until crispy.
- Serve as a snack or side dish.
4. Turnip and Bacon Hash
Ingredients:
- Turnips: 300 grams, diced
- Bacon: 100 grams, diced
- Onion: 1, chopped
- Eggs: 2 (optional)
- Salt and Pepper: to taste
Instructions:
- In a skillet, cook diced bacon until crispy; remove and set aside.
- In the same skillet, add onion and sauté until soft.
- Add turnips and cook until tender, about 10 minutes.
- Stir in bacon and season with salt and pepper.
- Serve topped with a fried egg, if desired.
5. Turnip and Chickpea Salad
Ingredients:
- Turnips: 200 grams, diced
- Chickpeas: 1 can (400 grams), drained and rinsed
- Red Onion: 1 small, diced
- Parsley: 1/4 cup, chopped
- Olive Oil: 2 tablespoons
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a bowl, combine diced turnips, chickpeas, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
Turnip is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!