Heart-Healthy Steamed Swede
Elevate your vegetable game with this 'Heart-Healthy Steamed Swede' recipe—an easy, wholesome dish that's perfect for health-conscious eaters! With a mild, slightly sweet flavor, swede (also known as rutabaga) makes for a nutrient-rich addition to your diet. This simple preparation involves steaming to lock in essential vitamins and minerals while keeping the texture soft and satisfying. Served with a drizzle of olive oil, a touch of salt, freshly ground black pepper, and a sprinkle of parsley, this low-calorie side dish is both delicious and good for your heart. Ready in just 40 minutes, it’s gluten-free, dairy-free, and perfect for anyone seeking a quick, plant-based recipe. Enjoy as a light snack or pair with your favorite protein for a complete, balanced meal!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 medium-sized (approximately 800 grams) Swede (Rutabaga)
- 1 teaspoon Olive oil (optional, for serving)
- 1 tablespoon, chopped Fresh parsley (optional, for garnish)
- 0.5 teaspoon Salt (optional, heart-healthy pinch)
- 0.25 teaspoon Freshly ground black pepper
Instructions
Wash the swede thoroughly under running water to remove dirt. Peel the skin using a vegetable peeler or a knife, ensuring to remove any tough outer layer.
Cut the swede into roughly 1-inch cubes for even cooking.
Add about 2 inches of water to the bottom of a steamer pot and bring the water to a boil over medium-high heat.
Place the swede cubes in the steamer basket. Ensure that the water does not touch the bottom of the steamer basket.
Cover the pot with a well-fitted lid and reduce the heat to medium. Allow the swede to steam for approximately 25-30 minutes or until they are tender when pierced with a fork.
Once cooked, carefully remove the steamer basket from the pot. Allow the swede to cool for a minute or two before serving.
For added flavor, drizzle the cooked swede with 1 teaspoon of olive oil (optional). Sprinkle with a pinch of salt, freshly ground black pepper, and chopped parsley if desired.
Serve warm as a side dish or light, heart-healthy snack.
Nutrition Facts
Calories |
338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1214 mg | 53% | |
| Total Carbohydrate | 69.2 g | 25% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 36.0 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 2449 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
