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Steamed Rutabaga
Vegetables
Nutri-ScoreA

Steamed Rutabaga

Brassica napus var. napobrassica

Clinical Encyclopedia

Steamed rutabaga is a nutritious root vegetable known for its sweet, earthy flavor and high fiber content. It is rich in vitamins and minerals, making it a healthy addition to various dishes.

Also known as:
SwedeYellow Turnip
Scientific NameBrassica napus var. napobrassica
Region of OriginSweden
Popular Comparisons:
Steamed Rutabaga VS Acorn SquashSteamed Rutabaga VS Adria Blue PotatoesSteamed Rutabaga VS Air PotatoSteamed Rutabaga VS GarlicSteamed Rutabaga VS AlexandersSteamed Rutabaga VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories75 kcal
Water
90%
Fiber3g
Total18.6g
Protein
1.5g(8%)
Fats
0.1g(1%)
Carbohydrates
17g(91%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C21 mg (23%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium305 mg (9%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, steamed rutabaga aids in digestion and promotes gut health.
✓High in vitamin C, it supports the immune system and helps in collagen production.
✓Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
✓Low in calories, making it an excellent choice for weight management.

Possible Risks & Side Effects

!Individuals with a history of thyroid issues should consume rutabaga in moderation due to its goitrogen content.
!Excessive consumption may lead to digestive discomfort due to its high fiber content.

How to Prepare & Consume

Steam rutabaga until tender, then season with herbs or spices for enhanced flavor. It can also be mashed or added to soups.

Smart Selection & Storage

How to Select

Choose rutabagas that are firm, heavy for their size, and free from blemishes or soft spots.

How to Store

Store in a cool, dark place or in the refrigerator, wrapped in a plastic bag to retain moisture.

Myths vs Realities

MythRutabaga is just a turnip.
RealityRutabaga is a distinct vegetable, a hybrid of cabbage and turnip, with a different flavor and texture.
MythYou can't eat rutabaga leaves.
RealityRutabaga leaves are edible and can be cooked like other leafy greens.
MythRutabaga is only for winter.
RealityWhile rutabaga is a winter vegetable, it can be enjoyed year-round in various dishes.

Healthy Recipes

Steamed Rutabaga Mash with Garlic and Herbs

A creamy and flavorful mash made from steamed rutabaga, infused with garlic and fresh herbs, perfect as a healthy side dish.

Ingredients
  • 2 large rutabagas, peeled and cubed
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh thyme, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Steam the rutabaga cubes until tender, about 20 minutes.
  2. 2. In a pan, heat olive oil and sauté garlic until fragrant.
  3. 3. Mash the steamed rutabaga with the garlic, thyme, salt, and pepper until smooth.

Rutabaga and Carrot Salad with Citrus Dressing

A refreshing salad combining steamed rutabaga and carrots, tossed in a zesty citrus dressing for a vibrant and nutritious meal.

Ingredients
  • 1 large rutabaga, steamed and diced
  • 2 large carrots, steamed and sliced
  • 1 orange, juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the steamed rutabaga and carrots.
  2. 2. In a separate bowl, whisk together orange juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently to combine.

Rutabaga and Quinoa Bowl with Avocado

A nutritious bowl featuring steamed rutabaga, quinoa, and creamy avocado, topped with a sprinkle of seeds for added crunch.

Ingredients
  • 1 large rutabaga, steamed and cubed
  • 1 cup cooked quinoa
  • 1 ripe avocado, sliced
  • 2 tablespoons pumpkin seeds
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa and steamed rutabaga.
  2. 2. Top with sliced avocado and sprinkle with pumpkin seeds.
  3. 3. Season with salt and pepper before serving.

Steamed Rutabaga and Lentil Stew

A hearty and filling stew made with steamed rutabaga, lentils, and a medley of vegetables, perfect for a cozy dinner.

Ingredients
  • 1 large rutabaga, steamed and diced
  • 1 cup cooked lentils
  • 1 onion, chopped
  • 2 carrots, chopped
  • 4 cups vegetable broth
Instructions
  1. 1. In a large pot, sauté the onion until translucent.
  2. 2. Add the carrots, steamed rutabaga, lentils, and vegetable broth.
  3. 3. Simmer for 20 minutes, then serve warm.

Rutabaga and Spinach Frittata

A delicious frittata packed with steamed rutabaga and fresh spinach, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 large rutabaga, steamed and grated
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, whisk the eggs and season with salt and pepper.
  3. 3. Mix in the grated rutabaga, spinach, and feta, then pour into a greased baking dish.
  4. 4. Bake for 25-30 minutes until set and golden.

Rutabaga and Chickpea Curry

A flavorful curry featuring steamed rutabaga and chickpeas, simmered in a spiced coconut sauce for a healthy and satisfying meal.

Ingredients
  • 1 large rutabaga, steamed and cubed
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 onion, chopped
Instructions
  1. 1. In a pot, sauté the onion until soft.
  2. 2. Add the curry powder, chickpeas, steamed rutabaga, and coconut milk.
  3. 3. Simmer for 15 minutes, then serve with brown rice.

Rutabaga and Apple Slaw

A crunchy slaw made with steamed rutabaga and fresh apples, tossed in a light vinaigrette for a refreshing side dish.

Ingredients
  • 1 large rutabaga, steamed and shredded
  • 2 apples, shredded
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the shredded rutabaga and apples.
  2. 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
  3. 3. Drizzle the dressing over the slaw and toss to combine.

Rutabaga and Sweet Potato Gratin

A creamy and cheesy gratin made with layers of steamed rutabaga and sweet potato, baked to perfection for a comforting dish.

Ingredients
  • 1 large rutabaga, steamed and sliced
  • 2 large sweet potatoes, steamed and sliced
  • 1 cup low-fat milk
  • 1/2 cup grated cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Layer the steamed rutabaga and sweet potatoes in a baking dish.
  3. 3. Pour milk over the layers, sprinkle with cheese, and bake for 30-35 minutes until golden.

Rutabaga and Beetroot Hummus

A vibrant and healthy hummus made with steamed rutabaga and roasted beetroot, perfect for dipping or spreading.

Ingredients
  • 1 large rutabaga, steamed and cubed
  • 1 cup roasted beetroot, cubed
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • Salt to taste
Instructions
  1. 1. In a food processor, combine steamed rutabaga, beetroot, tahini, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain crackers.

Rutabaga and Mushroom Stir-Fry

A quick and healthy stir-fry featuring steamed rutabaga and mushrooms, tossed in a savory soy sauce for a delicious meal.

Ingredients
  • 1 large rutabaga, steamed and sliced
  • 2 cups mushrooms, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 green onion, chopped
Instructions
  1. 1. In a pan, heat sesame oil and sauté mushrooms until golden.
  2. 2. Add the steamed rutabaga and soy sauce, stirring to combine.
  3. 3. Cook for an additional 5 minutes, then garnish with green onion before serving.

Frequently Asked Questions (FAQ)

What is rutabaga?

Rutabaga is a root vegetable that is a cross between a cabbage and a turnip, known for its sweet and earthy flavor.

How do you cook rutabaga?

Rutabaga can be steamed, boiled, roasted, or mashed. Steaming is a healthy method that preserves nutrients.

Is rutabaga healthy?

Yes, rutabaga is low in calories and high in fiber, vitamins, and minerals, making it a nutritious choice.

Can you eat rutabaga raw?

Yes, rutabaga can be eaten raw in salads, but it is often cooked to enhance its flavor.

How do you store rutabaga?

Store rutabaga in a cool, dark place or in the refrigerator to maintain freshness.

What are the health benefits of rutabaga?

Rutabaga is rich in vitamin C, fiber, and antioxidants, which support immune function and digestive health.

Can rutabaga help with weight loss?

Yes, its low calorie and high fiber content can help you feel full and satisfied, aiding in weight management.

Is rutabaga safe for diabetics?

Rutabaga has a moderate glycemic index and can be included in a balanced diet for diabetics, but portion control is important.

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Comparisons
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Nutrients
Protein in Steamed Rutabaga Calories in Steamed Rutabaga Vitamin-c in Steamed Rutabaga Magnesium in Steamed Rutabaga
Featured Guides
Health Benefits of Steamed Rutabaga Healthy Recipes with Steamed Rutabaga