Healthy Boiled Parsnips: Nutrient-Packed Side Dish Recipe
Parsnips (Cooked, Boiled, Drained, With Salt)
Parsnips are a root vegetable with a sweet, nutty flavor, similar to carrots but with a more earthy taste. When cooked by boiling, they transform into a soft, slightly creamy texture, perfect for a variety of dishes, from soups to mash. Parsnips are naturally high in fiber and a good source of essential nutrients, including vitamins and minerals, making them a healthy addition to any diet.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 71 kcal |
| Protein | 1.32 g |
| Fat | 0.3 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 17.01 g |
| Fiber | 3.6 g |
| Sugar | 4.8 g |
| Calcium | 37 mg |
| Iron | 0.58 mg |
| Magnesium | 29 mg |
| Phosphorus | 69 mg |
| Potassium | 367 mg |
| Sodium | 10 mg |
| Zinc | 0.26 mg |
| Copper | 0.138 mcg |
| Manganese | 0.294 mg |
| Selenium | 1.7 mcg |
| Vitamin C | 13 mg |
| Thiamin (B1) | 0.083 mg |
| Riboflavin (B2) | 0.051 mg |
| Niacin (B3) | 0.724 mg |
| Vitamin B6 | 0.093 mg |
| Folate | 58 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Parsnips are naturally allergen-free, and there are no known common allergens associated with this vegetable when prepared in the described manner (boiled with salt). However, it’s important to be cautious about cross-contamination or additional ingredients used in recipes.
Dietary Preferences:
Parsnips are naturally gluten-free and suitable for a variety of dietary preferences:
- Vegan: Parsnips are plant-based, making them an ideal choice for vegan diets.
- Vegetarian: A great addition to vegetarian dishes, offering a mild sweetness and texture that complements many meals.
- Low-fat: With just 0.3g of fat per 100g, parsnips are a great low-fat option for healthy eating.
- High-fiber: They are rich in dietary fiber, supporting digestive health and promoting a feeling of fullness.
Cooking Tips:
- Mashing: After boiling, parsnips can be mashed just like potatoes, often with a little butter or olive oil for creaminess.
- Roasting: For a deeper flavor, try roasting parsnips with a drizzle of olive oil, herbs, and a sprinkle of salt and pepper.
- Soups & Stews: Their subtle sweetness makes parsnips an excellent addition to soups and stews. They blend well into pureed soups, adding both texture and flavor.
Conclusion:
Parsnips are a nutritious and versatile vegetable, offering a variety of health benefits, from supporting heart health to boosting immune function. With their high fiber content, they can aid in digestion and contribute to a balanced, healthy diet. Whether mashed, roasted, or used in soups, they are an excellent addition to your culinary repertoire, providing essential vitamins and minerals with every bite.
