Turnip is rich in nutrition and low in calories
Turnip is from the family of cruciferous root vegetables that carry essential minerals and vitamins. Different varieties of turnips are available in winter season across Asia including purple headed Rutabaga and sweet Jicamas. Turnips are rich in nutrition and carry nearly zero calories. They can be added to salads, boiled and pureed, or added to curries and vegetable fry as we do in India.
Ayurveda specifies turnip to pacify Kapha and Pitta aggravation and hence for related health disorders such as inflammation, colds, and digestive issues. It has Astringent and Pungent taste profiles and considered to be cooling in nature. They should be consumed in moderation for people with Vata profiles as they aggravate the dosha.
Health benefits and nutrition profile of Turnip
Turnip is rich in inulin – a prebiotic fiber and hence known to make our gut biome happy! It is rich in Vitamins C, K, A, and B Vitamins as Folate and Choline. They also provide minerals such as Calcium, Potassium, Magnesium, Manganese, and Phosphorus. They are a rich source of Glucosinolates antioxidants. Turnip also contains a significant amount of polyphenols that have multiple health benefits for various organs and body systems.
- Cleanses and purifies blood and flushes toxins out of the system.
- Helps fight off kidney stones and reduces uric acid in the body.
- Supports the digestive system, provides ample fiber and enzymes to fight off digestive disorders such as constipation and piles.
- Reduces blood pressure due to high amounts of Potassium and dietary nitrates.
- Helps manage blood sugar levels for a high concentration of fiber and antioxidants.
- Helps fight off inflammation-related health disorders and flushes toxins out of the system.
- Reduces the intensity of health disorders related to water retention.
- Feeds healthy gut bacteria to fight off microbial and fungal infections.
- Turnip is great for mental health as well. Its high mineral content helps to fight off anxiety.
Turnip and Potato Fry Recipe
This recipe is great for Diabetics, Hypertension, people suffering from kidney related disorders, new and expecting mothers, and children. It has a sweet taste profile and mushy texture, which will surely please the little ones. It also works great for people suffering from metabolic disorders and for those looking to shed weight.
We cooked the vegetable in a pressure cooker to make it fast. This gives a further soft texture to the vegetable. If you prefer the crunchy texture, go for a pan instead of a pressure cooker and let the vegetable cook at low heat.
Ingredients (Serves 4-5 people)
- 4-5 Medium sized turnips
- 2 Medium-sized potatoes
- 1 teaspoon Mustard seeds
- Salt to taste
- 1 Teaspoon Turmeric powder
- 1 Teaspoon Coriander powder
- 2 Tablespoons Ghee. Replace with Mustard Oil or any other pure oil per your region.
- Method of Preparation (30 mins)
- A handful of Coriander leaves – finely chopped for garnishing
- 2-3 cloves of Garlic -finely chopped (optional)
- 1 Medium-sized Onion – finely chopped
Method of Preparation (20-30 mins)
- Wash the turnips well. Lightly scrape the outer surface and cut into small cuboids of 2 inch by 1 inch.
- Wash and peel the potatoes. Cut into small pieces of 2 inch by 1 inch.
- Heat the pan/pressure cooker. Add Ghee or cooking oil of your choice.
- Once the ghee is slightly hot, add the mustard seeds and let them splutter.
- Add onion and garlic and keep stirring till it turns golden brown (2-3 mins)
- Add salt, turmeric, and coriander powder and stir for another minute.
- Add cut turnip and potatoes and mix well.
- Bring the heat to low, cover the mix, and let it cook for another 10 mins till the vegetables turn soft and mushy.
- Let it cool down. Garnish with chopped coriander.
- Serve with hot chapati or rice. Enjoy!