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Rutabaga
Vegetables
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Rutabaga

Brassica napus subsp. rapifera

Clinical Encyclopedia

Rutabaga, also known as swede, is a root vegetable that is a cross between a cabbage and a turnip. It is rich in nutrients and has a slightly sweet, earthy flavor.

Also known as:
SwedeYellow turnip
Scientific NameBrassica napus subsp. rapifera
Region of OriginSweden
Popular Comparisons:
Rutabaga VS Acorn SquashRutabaga VS Adria Blue PotatoesRutabaga VS Air PotatoRutabaga VS GarlicRutabaga VS AlexandersRutabaga VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories38 kcal
Water
90%
Fiber2.2g
Total9.7g
Protein
1.2g(12%)
Fats
0.1g(1%)
Carbohydrates
8.4g(87%)

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

✓Rutabaga is an excellent source of Vitamin C, which is vital for immune function and skin health.
✓It contains antioxidants that help reduce inflammation and combat oxidative stress.
✓High in fiber, rutabaga aids in digestion and promotes a healthy gut.
✓Low in calories and high in water content, making it a great food for weight management.

Possible Risks & Side Effects

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

How to Prepare & Consume

Rutabaga can be eaten raw in salads, roasted, mashed, or added to soups and stews. Peeling is recommended before cooking.

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 turnip and cabbage, with different nutritional properties.
MythYou can eat rutabaga leaves.
RealityWhile rutabaga leaves are edible, they are often tough and not commonly consumed.
MythRutabaga is only for winter cooking.
RealityRutabaga can be enjoyed year-round and is versatile in various dishes.

Healthy Recipes

Rutabaga and Quinoa Salad

A refreshing salad combining roasted rutabaga with protein-packed quinoa, tossed in a zesty lemon vinaigrette.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups diced rutabaga
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • 1/4 cup chopped parsley
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss the diced rutabaga with olive oil, salt, and pepper, and roast for 25-30 minutes until tender.
  2. 2. In a large bowl, combine the cooked quinoa, roasted rutabaga, lemon juice, and chopped parsley.
  3. 3. Mix well and serve chilled or at room temperature.

Rutabaga Mash with Garlic and Herbs

A creamy, buttery alternative to mashed potatoes, this rutabaga mash is infused with garlic and fresh herbs for a flavorful side dish.

Ingredients
  • 2 large rutabagas (peeled and cubed)
  • 4 cloves garlic (minced)
  • 2 tablespoons olive oil
  • 1/4 cup low-fat Greek yogurt
  • 1 tablespoon fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. Boil the cubed rutabaga in salted water until tender, about 20 minutes.
  2. 2. Drain and return to the pot. Add minced garlic, olive oil, Greek yogurt, thyme, salt, and pepper.
  3. 3. Mash until smooth and creamy, then serve warm.

Rutabaga and Carrot Fries

Healthy baked fries made from rutabaga and carrots, seasoned with herbs for a delicious snack or side dish.

Ingredients
  • 1 large rutabaga (cut into fries)
  • 2 large carrots (cut into fries)
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C). Toss rutabaga and carrot fries with olive oil, paprika, garlic powder, and salt.
  2. 2. Spread evenly on a baking sheet and bake for 25-30 minutes, flipping halfway through until golden and crispy.
  3. 3. Serve hot with your favorite dipping sauce.

Rutabaga and Lentil Soup

A hearty and nutritious soup featuring rutabaga and lentils, perfect for a cozy meal packed with protein and fiber.

Ingredients
  • 1 cup lentils (rinsed)
  • 2 cups diced rutabaga
  • 1 onion (chopped)
  • 2 carrots (chopped)
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until softened, about 5 minutes.
  2. 2. Add diced rutabaga, lentils, vegetable broth, cumin, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 30-35 minutes until lentils and rutabaga are tender. Blend for a smoother texture if desired.

Rutabaga and Apple Slaw

A crunchy slaw made with fresh rutabaga and apples, dressed in a tangy apple cider vinaigrette for a refreshing side dish.

Ingredients
  • 1 medium rutabaga (shredded)
  • 1 large apple (shredded)
  • 1/4 cup apple cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together apple cider vinegar, honey, olive oil, salt, and pepper.
  2. 2. In a large mixing bowl, combine shredded rutabaga and apple. Pour the dressing over and toss to combine.
  3. 3. Let it sit for 10 minutes before serving to allow flavors to meld.

Rutabaga and Spinach Frittata

A protein-rich frittata featuring rutabaga and spinach, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup diced rutabaga
  • 2 cups fresh spinach
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup feta cheese (crumbled)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Sauté diced rutabaga in an oven-safe skillet until tender, about 10 minutes.
  2. 2. Add spinach and cook until wilted. In a bowl, whisk together eggs, milk, salt, and pepper, then pour over the vegetables.
  3. 3. Sprinkle feta cheese on top and bake for 20-25 minutes until set. Slice and serve warm.

Rutabaga and Chickpea Curry

A flavorful and aromatic curry that combines rutabaga and chickpeas, served with brown rice for a wholesome meal.

Ingredients
  • 1 cup diced rutabaga
  • 1 can chickpeas (drained)
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tablespoon curry powder
  • 1 can coconut milk
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant. Add diced rutabaga and curry powder, cooking for 5 minutes.
  2. 2. Stir in chickpeas and coconut milk, bringing to a simmer. Cook for 20 minutes until rutabaga is tender.
  3. 3. Serve over brown rice and garnish with fresh cilantro if desired.

Rutabaga and Beetroot Salad

A vibrant salad featuring roasted rutabaga and beetroot, tossed with arugula and a balsamic reduction for a gourmet touch.

Ingredients
  • 2 cups diced rutabaga
  • 2 cups diced beetroot
  • 2 cups arugula
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss rutabaga and beetroot with olive oil, salt, and pepper, and roast for 30-35 minutes.
  2. 2. In a bowl, combine arugula, roasted vegetables, balsamic vinegar, and toss gently.
  3. 3. Serve immediately as a warm salad or let it cool for a refreshing option.

Rutabaga and Turkey Skillet

A quick and nutritious skillet meal featuring ground turkey and rutabaga, seasoned with herbs for a satisfying dinner.

Ingredients
  • 1 pound ground turkey
  • 2 cups diced rutabaga
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, cook ground turkey until browned. Add onion and garlic, cooking until softened.
  2. 2. Stir in diced rutabaga, Italian seasoning, salt, and pepper. Cover and cook for 15-20 minutes until rutabaga is tender.
  3. 3. Serve hot, garnished with fresh herbs if desired.

Frequently Asked Questions (FAQ)

What is rutabaga?

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

How do you store rutabaga?

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

Can you eat rutabaga raw?

Yes, rutabaga can be eaten raw, often grated into salads for added crunch.

What are the health benefits of rutabaga?

Rutabaga is high in Vitamin C, fiber, and antioxidants, promoting immune health and digestion.

How do you prepare rutabaga?

Rutabaga can be roasted, mashed, or added to soups; it should be peeled before cooking.

Is rutabaga low in calories?

Yes, rutabaga is low in calories, making it a great option for weight management.

What nutrients are in rutabaga?

Rutabaga is rich in Vitamin C, potassium, and fiber.

Can rutabaga be frozen?

Yes, rutabaga can be blanched and frozen for later use.

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