Mediterranean Diet Steamed Swede
Delight your taste buds with this simple yet flavorful Mediterranean Diet Steamed Swede, a healthy and vegetarian-friendly dish brimming with vibrant flavors. This recipe transforms a humble swede (rutabaga) into a tender, aromatic side or light main course with the help of bright lemon juice, heart-healthy extra virgin olive oil, and fragrant garlic. The addition of freshly chopped parsley brings a pop of freshness, while ground black pepper and a pinch of salt round out the seasoning. Steamed to perfection and delicately tossed in a Mediterranean-style dressing, this dish is as nutritious as it is delicious. Ready in under 35 minutes, it’s the ideal recipe for those seeking healthy Mediterranean diet recipes or simple vegetable dishes that highlight wholesome ingredients. Whether served warm or at room temperature, it’s a versatile addition to your table that embodies freshness and simplicity.
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Recipe Information
Ingredients
- 1 medium (about 500g) swede (rutabaga)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh parsley
- 1 clove, finely grated garlic
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
- 3 cups (or enough to fill steamer base) water
Instructions
Peel the swede using a vegetable peeler and cut it into 1-inch cubes for even cooking.
Set up a steamer basket over a pot with 3 cups of water or enough to ensure it doesn’t touch the bottom of the steamer basket.
Bring the water to a boil, then reduce the heat to medium to maintain a steady steam.
Place the swede cubes in the steamer basket, cover with a lid, and steam for 20–25 minutes, or until the swede is fork-tender.
Meanwhile, prepare the Mediterranean dressing by whisking together the olive oil, lemon juice, garlic, salt, and black pepper in a small bowl.
Once the swede is cooked, transfer it to a mixing bowl while still warm. Pour the dressing over the swede and toss gently to coat evenly.
Sprinkle the chopped fresh parsley over the swede and give it a light toss for a fresh finish.
Serve the steamed swede warm or at room temperature as a healthy side dish or a light vegetarian main.
Nutrition Facts
Calories |
437 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1267 mg | 55% | |
| Total Carbohydrate | 45.7 g | 17% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 23.0 g | ||
| Protein | 6.0 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1623 mg | 35% | |
*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.
