Steamed Turnip
Brassica rapaClinical Encyclopedia
Steamed Turnip provides 28 kcal, 1.1g of protein, 6.4g of carbohydrates, and 1.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steamed turnips are a nutritious root vegetable, low in calories and high in water content, making them an excellent choice for hydration and weight management. They are rich in vitamin C and potassium, contributing to overall health.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; can be seasoned with herbs and spices for enhanced flavor.
Smart Selection & Storage
Choose firm, smooth turnips without blemishes or soft spots for the best quality.
Store in a cool, dark place or in the refrigerator to prolong freshness.
Myths vs Realities
Healthy Recipes
Steamed Turnip and Quinoa Salad
A refreshing salad combining steamed turnips with protein-packed quinoa and vibrant vegetables, perfect for a light lunch.
- 1 cup quinoa
- 2 medium turnips, peeled and cubed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Cook quinoa according to package instructions and let it cool.
- 2. Steam the turnip cubes until tender, about 10 minutes.
- 3. In a large bowl, combine quinoa, steamed turnips, cherry tomatoes, cucumber, olive oil, lemon juice, salt, and pepper. Toss to mix.
Turnip and Lentil Stew
A hearty and nutritious stew featuring steamed turnips and lentils, perfect for a cozy dinner.
- 1 cup green lentils
- 2 medium turnips, diced
- 1 onion, chopped
- 2 carrots, sliced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onions and carrots until soft.
- 2. Add lentils, diced turnips, vegetable broth, cumin, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 30 minutes until lentils and turnips are tender.
Turnip and Chickpea Curry
A flavorful vegan curry that combines steamed turnips and chickpeas, served over brown rice for a wholesome meal.
- 1 can chickpeas, drained
- 2 medium turnips, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- Salt to taste
- Cooked brown rice for serving
- 1. Sauté onions and garlic in a pan until fragrant.
- 2. Add cubed turnips, chickpeas, curry powder, coconut milk, and salt. Simmer for 20 minutes.
- 3. Serve the curry over cooked brown rice.
Steamed Turnip and Apple Mash
A unique twist on traditional mashed potatoes, this dish combines steamed turnips and apples for a sweet and savory side.
- 2 medium turnips, peeled and cubed
- 1 apple, peeled and cubed
- 2 tablespoons butter or olive oil
- Salt and pepper to taste
- 1. Steam the turnips and apple cubes until soft, about 15 minutes.
- 2. Mash the steamed turnips and apples together with butter or olive oil, salt, and pepper.
- 3. Serve warm as a side dish.
Turnip and Spinach Frittata
A protein-rich frittata featuring steamed turnips and fresh spinach, ideal for a nutritious breakfast or brunch.
- 4 eggs
- 2 medium turnips, grated
- 2 cups fresh spinach
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a skillet, sauté grated turnips in olive oil until soft, then add spinach until wilted.
- 3. In a bowl, whisk eggs, milk, salt, and pepper. Pour over the turnip and spinach mixture and bake for 20 minutes.
Turnip and Beetroot Slaw
A crunchy and colorful slaw made with steamed turnips and beetroots, dressed in a tangy vinaigrette.
- 2 medium turnips, julienned
- 1 medium beetroot, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Steam the turnips until just tender, about 5 minutes.
- 2. In a bowl, combine steamed turnips, beetroot, apple cider vinegar, olive oil, salt, and pepper.
- 3. Toss well and serve chilled.
Turnip and Mushroom Stir-Fry
A quick and healthy stir-fry featuring steamed turnips and mushrooms, packed with flavor and nutrients.
- 2 medium turnips, sliced
- 1 cup mushrooms, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 green onion, chopped
- 1. Steam the turnip slices until tender, about 7 minutes.
- 2. In a pan, heat sesame oil and sauté mushrooms and ginger until golden.
- 3. Add steamed turnips and soy sauce, stir-fry for 2-3 minutes, and garnish with green onions.
Turnip and Cauliflower Gratin
A healthy take on gratin, using steamed turnips and cauliflower, topped with a light cheese sauce.
- 2 medium turnips, sliced
- 1 head cauliflower, cut into florets
- 1 cup low-fat milk
- 1/2 cup grated cheese
- Salt and pepper to taste
- 1 tablespoon flour
- 1. Preheat the oven to 375°F (190°C).
- 2. Steam turnips and cauliflower until tender, about 10 minutes.
- 3. In a saucepan, whisk flour into milk over medium heat until thickened. Stir in cheese, salt, and pepper.
- 4. Layer steamed vegetables in a baking dish, pour cheese sauce over, and bake for 20 minutes.
Turnip and Sweet Potato Mash
A creamy and nutritious mash combining steamed turnips and sweet potatoes, perfect as a side dish.
- 2 medium turnips, peeled and cubed
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons butter or olive oil
- Salt and pepper to taste
- 1. Steam turnips and sweet potatoes until soft, about 15 minutes.
- 2. Mash together with butter or olive oil, salt, and pepper until smooth.
- 3. Serve warm as a delicious side.
Turnip and Avocado Toast
A trendy and healthy toast topped with steamed turnips and creamy avocado, perfect for breakfast or a snack.
- 2 slices whole grain bread
- 1 medium turnip, steamed and sliced
- 1 avocado, mashed
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread slices until golden.
- 2. Spread mashed avocado on each slice, top with steamed turnip slices, and season with salt, pepper, and red pepper flakes.
- 3. Serve immediately for a nutritious snack.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed turnips?
Steamed turnips are low in calories, high in fiber, and rich in vitamins and minerals, promoting digestive health and providing essential nutrients.
How should I store steamed turnips?
Store steamed turnips in an airtight container in the refrigerator for up to 3 days to maintain freshness.
Can I eat turnips raw?
Yes, raw turnips can be eaten, but steaming enhances their flavor and digestibility.
Are steamed turnips good for weight loss?
Yes, their low calorie and high fiber content make them a great addition to a weight loss diet.
How do I prepare steamed turnips?
Peel and chop turnips, then steam for about 15-20 minutes until tender.
What nutrients are in steamed turnips?
Steamed turnips are a good source of vitamin C, potassium, and dietary fiber.
Can I freeze steamed turnips?
Yes, you can freeze steamed turnips; just ensure they are cooled and stored in airtight containers.
What dishes can I make with steamed turnips?
Steamed turnips can be used in soups, salads, or as a side dish, and can be mashed or pureed.