If you’ve never tried a turnip, you have really been missing out. Turnips have a crisp inner flesh and a delicious peppery flavor. They make an excellent lower carb alternative to potatoes when mashed, a flavorful topping on salads when roasted, and a crunchy replacement for shredded cabbage when added to slaws and stir fries. Turnips can even be spiralized and used as a healthy and low carb alternative to pasta.
These tasty root veggies are absolutely packed with nutrition. They are low in calories (there are just 36 calories in one cup of raw turnips), fat-free, cholesterol-free and low in sodium. Turnips contain countless body-boosting vitamins, including A and C. Plus, they’re full of fiber, which studies suggest can help:
- Control blood sugar levels
- Lower bad cholesterol
- Relieve constipation
- Maintain a healthy weight
- Keep you feeling fuller longer
- Extend your life (Yes, really! Studies suggest that increasing your dietary fiber intake—especially cereal fiber—is associated with a reduced risk of dying from cardiovascular disease and all types of cancer.)
One of the nice things about turnips, aside from their stellar nutritional profile of course, is that there are so many varieties to choose from. There’s a flavor for everyone and you’ll never get bored of them! There are Baby Turnips, which have been picked early and are therefore smaller in size than other turnip types. These deliver a mild taste, making them one of the best options to nosh on raw. The Purple Top White Globe Turnip is easy to spot, thanks to its beautiful, glossy purple and white skin. It has a somewhat spicy flavor, so try roasting it to really capitalize on its flavor. There is also the Tokyo Cross, a popular white hybrid, and the Hakurei, which is the sweetest turnip type. There are even turnips that are grown just for their leaves, such as the Seven Top and Shogun.
Speaking of leaves… Don’t toss them in the trash when you’re prepping the root veggies. Turnip greens are a rich source of important minerals like calcium, iron, magnesium, phosphorus, potassium and zinc. They also contain several important vitamins, including folate and vitamins A, C and K.
Incorporating these nutrient-packed greens into your diet isn’t that difficult. You can add them raw to salads, sandwiches, wraps, soups, sauces and smoothies. You can also chop them up and bake them in casseroles, sauté them and toss them in stir fries or rice dishes, and tuck them into your favorite omelets.
You can save yourself some money (and garbage), by making the turnips two ways! Serve up these delicious turnip patties for your main dish, then use the greens for a tasty side dish. Just sauté them in olive oil with a sprinkle of fresh cracked pepper and freshly grated Parmesan cheese.
Serving the greens as a side dish is like adding the cherry on top of a super healthy sundae. That’s because the turnip patties don’t just include nutrient-packed turnips, they’ve also got superfoods like eggs, low-fat cheese, spinach, potatoes and scallions, which means they’re chock-full of protein, calcium, vitamin D, iron, vitamin K, potassium… the list goes on. So basically, your body will be as happy as your taste buds will be after you devour these patties!
Making our healthy turnip patty recipe couldn’t be easier. Simply peel and chop the turnips and the potatoes, then cook them in boiling water until they become tender—about 15 minutes. One they’re nice and soft, use a colander to drain them. Then, in a medium mixing bowl, mash the turnips and potatoes and mix them until they’re well combined. Next, add in the scallion, spinach, egg, mozzarella cheese and black pepper and stir until the mixture has an even color and consistency.
Now that your patty base is ready, it’s time to get ready for baking. Place about a quarter cup of the mashed turnip mixture onto a greased baking sheet and press down into a patty shape. Repeat this process six times until you’ve used all of the turnip mixture. Then cook the patties at 400 degrees for 20 minutes, flip and cook for another 10 minutes. Remove your patties from the oven and let them cool before serving. You can also store them in your fridge or freezer for a quick, heat and eat meal during your busy week.
One serving of this recipe contains 133 calories and counts as one PowerFuel and one Extra on the Nutrisystem program. If you serve them with any additions, just make sure to keep track of them in the NuMi app to stay on track with your weight loss plan.
These turnip patties are about as versatile as the root vegetables used to make them. They make great veggie burgers, so you can serve them with some lettuce and tomato on a whole wheat bun. You can roll them up in a whole wheat wrap or lettuce leaf. You can also chop them up and add them to your favorite salad or just serve them solo topped with your favorite condiment.
No matter how you plan to serve this delicious dish, here’s a tip: If you’re sharing your meal with picky eaters, we suggest waiting to tell them the main ingredient is turnips until they’ve taken their first bite and fallen in love. Some people just don’t appreciate the tasty turnip until they’ve tried it themselves!
And as always, if you do try this Turnip Patties recipe, be sure to share your feedback in the comments section below. We love hearing what our favorite people think of all of our healthy meal, snack and smoothie recipes!
Looking for more plant-based recipes? Add the delicious recipes below to your meatless Monday menu!:
Calories per Serving: 133
On Nutrisystem, Count As: 1 PowerFuel and 1 Extra
- 1 medium turnip, peeled and chopped into large chunks
- 1 medium white potato, peeled and chopped into large chunks
- 2 scallions, thinly sliced
- 1 cup spinach, chopped
- 1 egg
- 1 ½ cup shredded mozzarella cheese, part skim
- ½ tsp. black pepper
- Preheat oven to 400°F.
- Cook turnip and potato in boiling water until soft, about 15 minutes. Drain.
- Mash turnips and potatoes in a bowl.
- Add in scallion, spinach, egg, mozzarella and black pepper.
- Create ¼ cup dollops of the mashed turnip mixture on a greased baking sheet.
- Bake for 20 minutes. Flip and continue baking for another 10 minutes.