SHALGAM KI SABZI/HOW TO MAKE TURNIP VEGETABLE/SHALJAM KI SABZI

Shalgam or as we say in Punjabi Shaljam(Turnip) is a winter vegetable.It is a very healthy vegetable but is undervalued most of the times.My Mom prepares it with onion and tomatoes in pressure cooker and tada it's done.
Turnips are really good for health and easy to cook.They are root vegetable which are round  and tuberous and seasonally found.They belong to the family of cabbage, kale and Brussels-sprouts.Small and baby Turnip are harvested in the young age and are really sweet in taste and can be eaten raw in salads. They are very low calorie vegetable and carry just 28 calories in 100 gm ***.The additional benefits will be mentioned below.

So Now let's come to the recipe.

INGREDIENTS:

• SHALGAM/SHALJAM/TURNIP-4-5 CUT IN CUBES/STRIPS
• PEAS-1/2 CUP
• ONION-1/2 CUP
• TOMATO-1 CUP
• SALT
• RED CHILLI PWDR-1/2 TSP
• TURMERIC-1/2 TSP
• CORIANDER PWDR-1/2 TSP
• GARLIC-GINGER PASTE-1/2 TSP

PROCEDURE:-

• Add oil into the Pressure Cooker.
• Then add ginger garlic paste to it and fry them
• Now add chopped onion to it and fry them till golden brown.
• When onions are done add the tomatoes and all the spices mentioned.
• Carefully fry it and when the oil starts coming out of the masala add the peas and turnips to it.
• Mix it well and roast them on slow flame initially.
• When it is like 5 mins of roasting then add a little water and cover the lid of the pressure cooker .
• When 2 whistles are done keep the flame low for 15 mins.
• After the time open the lid and check .
• Done.

NUTRITIONAL FACTS

• Fresh Turnips are mostly available from October to march.Completely grown Tubers will be 2-3 inches in size.
• Fresh tubers are sold in bunches with green leaves intact.once at home remove the top greens as they rob the nutrients of the tube.Always pick for smaller and round tubers as they will be sweet and appetizing.
• Fresh roots are really rich in Vitamin C.A 100 gms of Turnip will provide 35% of the DRA of Vitamin C.Vitamin C is a powerful vitamin which is water soluble and helps in building collagen.It also helps in scavenging harmful radicals thus preventing from Cancer,inflammation and boost immunity.
• Turnip Greens consist of many vital minerals and Vitamins. They are a good source of Vitamin A, K, B-Complex, C , Caretenoid, Xanthin, Lutein.
• It also prevents Uric Acid depositions in body.
• We should definitely include Turnips in our diet either in raw form as salad, soups or in vegetable form. 

***

	Turnips/100 g	Turnip greens/100 g
Calories	28	32
Vitamin C	21 mg	60 mg
Vitamin A	0 mg	11587 IU
Vitamin K	0.1µg	251µg
Calcium	30 mg	190 mg
Iron	0.3 mg	1.10 mg
Manganese	0.134 mg	0.466 mg
Carotene-ß	0 µg	6952 µg

(Source: USDA National Nutrient data base) 

****

See the table below for in depth analysis of nutrients: Turnips root (Brassica rapa (Rapifera Group)), Fresh, raw, Nutrition Value per 100 g, (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	28 Kcal	1.5%
Carbohydrates	6.43 g	5%
Protein	0.90 g	1.5%
Total Fat	0.10 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.8 g	5%
Vitamins
Folates	15 µg	4%
Niacin	0.400 mg	2.5%
Pantothenic acid	0.200 mg	4%
Pyridoxine	0.090 mg	7%
Riboflavin	0.030 mg	2.5%
Thiamin	0.040 mg	4%
Vitamin A	0 IU	0%
Vitamin C	21 mg	35%
Vitamin E	0.03 mg	<1%
Vitamin K	0.1 µg	<1%
Electrolytes
Sodium	39 mg	2.5%
Potassium	233 mg	5%
Minerals
Calcium	30 mg	3%
Copper	0.085 mg	9%
Iron	0.30 mg	4%
Magnesium	11 mg	2.5%
Manganese	0.134 mg	6%
Zinc	0.27 mg	2%
Phyto-nutrients
Carotene-ß	0 µg	--
Carotene-a	0 µg	--
Lutein-zeaxanthin	0 µg	--