Spicy Braised Turnips
Turnips are undoubtedly the underdog superstars of the veggie aisle. Since they are related to the cruciferous family (broccoli & kale are their cousins), they have numerous health benefits which you can read about below. I was craving this side dish which is an adaptation of my mom’s shaljam (Indian braised turnips) recipe. She used to make this for my dad a lot because it was healthy and easy to make. He would eat it with her homemade chapati (flatbread) and usually one more side, either veggie or meat. It’s been six years since my dad passed away and I always remember him through either the foods he ate or made for us. If I said turnips have an acquired taste, I fear you won’t try them so what I will say is, if anyone knows how to make vegetables come to life, it’s Indians. These have the added benefit of turmeric which, as we all know, is great for inflammation and has proven benefits in fighting cancer to depression. So if you’re feeling down or under the weather like I was this week, it’s a great pick-me-up for your insides. Omit the ghee for a flavorful vegan dish.
Spicy Braised Turnips (Shaljam)
Makes: 8 servings
Calories: About 50 in 1/2 cup
Time: 40 mins
INGREDIENTS
1.5 Tbs. olive oil
1/2 cup onion, chopped
1 tsp. garlic & ginger paste
1/4 tsp. black pepper
1/4 tsp. red chili (to taste)
1/2 tsp. turmeric
1/4 tsp. cumin
2 curry leaves
2 large turnips
1/2 tsp. salt
1/2 cup water
1 tsp. ghee
1/2 tsp. fenugreek leaves
1 Tbs. cilantro, chopped
METHOD
Step 1
Chop turnips in small pieces about 1” in size.
Step 2
In a large saucepan, heat olive oil on medium heat. Add onions and fry until slightly brown. Add garlic & ginger paste, black pepper, red chili, turmeric, cumin, and curry leaves. Fry for about 1-2 minutes until fragrant.
Step 3
Add chopped turnips, salt, and water. Stir to coat with spices and other ingredients. Turn down heat, cover, and simmer for 30 minutes or until turnips are soft but not mushy, stirring occasionally.
Step 4
Raise heat to high, add ghee, and fry until water evaporates. Add fenugreek leaves and fry for 1-2 minutes more. Turn off heat, stir in cilantro, and serve.
Health Benefits of Turnips
Low in calories and high in fiber, turnips are from the cruciferous family and related to brussels sprouts, kale and broccoli. Along with fiber, they contain vitamins K, A, C, E, B1, B3, B5, B6, B2 and folate, as well as minerals like manganese, potassium, magnesium, iron, calcium and copper. In fact, a one cup serving of turnips contains 229 mg of calcium making it a great vegetarian bone strengthener. They are also a good source of phosphorus, omega-3 fatty acids, and protein. Turnips may reduce inflammation, aid in digestion, and have cancer-fighting properties.
Source: https://www.pritikin.com/health-benefits-of-turnips
