Turnips, often overlooked in the culinary world, are versatile root vegetables that can elevate meal prep routines. These nutritious gems offer a unique flavor profile and numerous health benefits, making them an excellent addition to various dishes.
Incorporating turnips into meal prep can save time, reduce food waste, and add variety to weekly menus. From roasted turnips to hearty stews and mashed sides, there are countless ways to prepare these humble vegetables. By exploring creative recipes, home cooks can discover new and exciting ways to enjoy turnips while streamlining their meal planning process.
1) Turnip and Carrot Slaw
Turnip and carrot slaw offers a refreshing twist on traditional coleslaw. This crisp, colorful dish combines the mild peppery flavor of turnips with the sweetness of carrots.
To prepare the slaw, start by peeling and julienning equal parts turnips and carrots. A mandoline or food processor can make quick work of this task.
In a large bowl, toss the julienned vegetables with thinly sliced green onions for added flavor and texture. Fresh herbs like mint and parsley can be incorporated for a bright, aromatic touch.
For the dressing, whisk together minced garlic, vinegar, mustard, and olive oil. Season with salt and pepper to taste. Some recipes suggest adding poppy seeds for extra crunch and visual appeal.
Pour the dressing over the vegetable mixture and toss gently to combine. Allow the slaw to chill in the refrigerator for at least 30 minutes before serving to let the flavors meld.
This turnip and carrot slaw serves as an excellent make-ahead side dish for meal prep. It stays fresh in the refrigerator for several days, making it a convenient option for busy weekdays.
2) Roasted Turnip Curry
Roasted turnip curry offers a delicious twist on traditional curry recipes. This meal prep option combines the earthy sweetness of roasted turnips with aromatic spices for a flavorful dish.
Start by peeling and cubing turnips into bite-sized pieces. Toss them with oil, salt, and pepper before roasting in a 400°F oven for 25-30 minutes until golden and tender.
While the turnips roast, prepare the curry base. Heat oil in a pan and add curry powder, turmeric, and paprika. Cook for about a minute until fragrant.
Add diced onions, minced garlic, and grated ginger to the spices. Sauté until the onions soften, then stir in diced bell peppers and thyme.
Once the vegetables are cooked, add the roasted turnips to the pan. Pour in coconut milk or vegetable broth and simmer until the flavors meld together.
This roasted turnip curry can be portioned into meal prep containers and refrigerated for up to 5 days. Serve with rice or quinoa for a complete meal.
3) Turnip Green Pesto Pasta
Turnip green pesto pasta offers a nutritious twist on traditional pesto recipes. This dish utilizes the often-discarded turnip greens, transforming them into a flavorful sauce.
To prepare the pesto, wash and dry the turnip greens thoroughly. Combine them in a food processor with basil, garlic, walnuts, parmesan cheese, and salt. Pulse the mixture and gradually add olive oil until the desired consistency is reached.
Cook pasta according to package instructions. While the pasta cooks, sauté kale in a large skillet with oil and the prepared pesto. Once the kale has wilted, add the cooked pasta and stir to coat evenly with the sauce.
For added texture and flavor, consider incorporating roasted turnips and mushrooms into the dish. Roast turnip chunks in the oven until golden and tender. Sauté mushrooms separately until they develop a rich color.
Combine the roasted turnips, mushrooms, and pasta mixture in a large bowl. Add capers for an extra burst of flavor. This meal prep option provides a balanced combination of vegetables and pasta, making it both satisfying and nutritious.
4) Mashed Turnips with Herbs
Mashed turnips with herbs offer a flavorful twist on traditional mashed potatoes. This dish combines the earthy taste of turnips with aromatic herbs for a delicious side.
To prepare, peel and chop turnips into small cubes. Boil them in salted water until tender, then drain thoroughly. Return the turnips to the pot and mash until smooth.
Add butter, cream, and a blend of fresh herbs such as thyme, rosemary, and parsley. Mix well to incorporate the flavors. Season with salt and pepper to taste.
For added richness, stir in some cream cheese or sour cream. This creates a creamier texture and enhances the overall taste profile.
Garnish the mashed turnips with additional fresh herbs before serving. This dish pairs well with roasted meats or can stand alone as a vegetarian option.
Meal prep tip: Prepare a large batch and portion into individual containers. Reheat in the microwave or oven when ready to eat. The flavors often intensify after a day or two in the refrigerator.
5) Turnip Hash Browns
Turnip hash browns offer a delicious low-carb alternative to traditional potato-based versions. This dish is perfect for keto dieters or those looking to reduce their carbohydrate intake.
To prepare turnip hash browns, start by peeling and shredding the turnips. Squeeze out excess moisture to ensure crispiness. Mix the shredded turnips with salt, pepper, and optionally, cheese or eggs for binding.
Heat oil or bacon grease in a skillet over medium heat. Spoon the turnip mixture into the pan, pressing it into a circular shape. Cook until golden brown on one side, then flip and repeat.
For a baked version, preheat the oven to 350°F (175°C). Cube the turnips and toss with oil, salt, pepper, and herbs like rosemary. Spread on a baking sheet and roast until crispy.
Turnip hash browns pair well with eggs, bacon, or sausage for a hearty breakfast. They can also serve as a side dish for lunch or dinner. Their versatility makes them an excellent choice for meal prep throughout the week.
6) Turnip and Lentil Soup
Turnip and lentil soup offers a hearty and nutritious meal prep option. This comforting dish combines the earthy flavors of lentils with the mild sweetness of turnips.
To prepare, start by sautéing diced onions, carrots, and garlic in a large pot. Add cubed turnips and lentils, then pour in vegetable or chicken broth. Seasoning with herbs like thyme and bay leaves enhances the flavor profile.
Simmer the soup for about 30 minutes until the lentils and turnips are tender. For added texture, consider spiralizing some turnips and adding them in the last 5-7 minutes of cooking.
A splash of lemon juice before serving brightens the flavors. This soup can be stored in airtight containers and refrigerated for up to 5 days, making it an excellent choice for weekly meal prep.
For a protein boost, consider adding diced chicken or turkey. Vegetarians can opt for a sprinkle of nutritional yeast or a dollop of Greek yogurt when serving.
7) Turnip Stir Fry with Peppers
This vibrant stir fry combines crisp turnips with colorful bell peppers for a quick and nutritious meal prep option. Dice turnips and peppers into bite-sized pieces for even cooking.
Heat oil in a large skillet or wok over medium-high heat. Add the turnips first, as they take slightly longer to cook. Stir-fry for about 5 minutes until they begin to soften.
Next, add sliced bell peppers to the pan. Red, yellow, and green peppers provide a spectrum of flavors and nutrients. Continue cooking for another 3-4 minutes until the vegetables are tender-crisp.
For extra flavor, incorporate minced garlic and ginger. A splash of soy sauce and a drizzle of sesame oil enhance the dish’s savory profile.
This stir fry pairs well with rice or noodles. For added protein, consider including tofu or sliced chicken. The recipe is versatile and can be customized with other vegetables like carrots or snap peas.
Store in airtight containers for up to 4 days in the refrigerator. Reheat gently to maintain the vegetables’ texture. This meal prep option offers a convenient way to enjoy turnips throughout the week.
Nutritional Benefits of Turnips
Turnips pack a nutritional punch with their impressive array of vitamins, minerals, and other beneficial compounds. These root vegetables offer significant health advantages while being low in calories, making them an excellent addition to a balanced diet.
Vitamins and Minerals
Turnips are rich in vitamin C, providing about 30% of the daily recommended intake in just one cooked cup. This essential nutrient supports immune function and helps the body fight common infections. Turnips also contain valuable B vitamins, including folate, which is crucial for cell growth and DNA synthesis.
These vegetables offer a good source of potassium, an important mineral for heart health and blood pressure regulation. Calcium and phosphorus found in turnips contribute to strong bones and teeth. Additionally, turnips contain smaller amounts of magnesium, iron, and zinc, supporting various bodily functions.
Low-Calorie Diet Benefits
With only 36 calories per cup of cubed turnips, these vegetables are an excellent choice for weight management. Their high water content (about 92%) helps promote a feeling of fullness without adding excessive calories to meals.
Turnips are also low in fat, containing less than 0.2 grams per cup. This makes them ideal for those following low-fat diets. The fiber content in turnips aids digestion and helps maintain stable blood sugar levels, which can be beneficial for managing diabetes and promoting overall metabolic health.
Cooking Techniques for Turnips
Turnips can be prepared using various cooking methods to bring out their unique flavor and texture. Two popular techniques are roasting and steaming, each offering distinct benefits for meal prep.
Roasting Techniques
Roasting turnips enhances their natural sweetness and creates a crispy exterior. Preheat the oven to 400°F (200°C). Peel and cut turnips into 1-inch cubes for even cooking. Toss the cubes with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.
Roast for 25-30 minutes, turning once halfway through. For extra flavor, add herbs like rosemary or thyme before roasting. The turnips are done when golden brown and easily pierced with a fork.
For meal prep, roasted turnips can be stored in airtight containers in the refrigerator for up to 5 days. Reheat in the oven or microwave before serving.
Best Practices for Steaming
Steaming preserves more nutrients and results in a tender texture. Cut turnips into 1/2-inch thick slices or small cubes. Place a steamer basket in a pot with about 1 inch of water. Bring water to a boil.
Add turnips to the basket, cover, and steam for 8-10 minutes until tender. Test doneness with a fork. Season with salt, pepper, and a drizzle of olive oil or butter after steaming.
Steamed turnips are versatile for meal prep. They can be mashed, added to salads, or used in stir-fries. Store in the refrigerator for up to 4 days. Reheat gently to maintain texture.
How to Store Turnips for Meal Prep
Proper storage of turnips is crucial for maintaining their freshness and flavor for meal prep. Turnips can be stored using refrigeration or freezing methods, depending on how long you need to keep them.
Refrigeration Tips
Store whole turnips unwashed in a plastic bag in the refrigerator’s crisper drawer. They can last up to 1 month when stored this way. Remove the greens before storing, as they can draw moisture from the root.
For cut turnips, wrap them tightly in plastic wrap or place them in an airtight container. Use within 2-3 days for best quality.
To extend shelf life, consider using a damp sand method. Place turnips in a box filled with slightly damp sand or sawdust. Arrange them in a single layer, 2 inches apart, with roots facing down. This can keep turnips fresh for several months in a cool, dark place.
Freezing Turnips
Freezing is an excellent option for long-term storage. Start by washing, peeling, and cutting turnips into cubes or slices. Blanch the pieces in boiling water for 2-3 minutes, then immediately plunge them into ice water.
Drain well and pat dry. Spread the turnip pieces on a baking sheet and freeze until solid. Once frozen, transfer to freezer bags or airtight containers. Label with the date and use within 8-10 months for best quality.
For mashed turnips, cook and mash as usual, then cool completely. Pack into freezer-safe containers, leaving some headspace. Freeze for up to 6 months. Thaw in the refrigerator before reheating.