Parsnips look like a pale carrot and are actually a relative of the carrot, celeriac, and parsley root. Commonly found in Europe, this root vegetable arrived to the United States with the colonists. Popular in the 19th and early 20th centuries for its celery flavor and nutty fragrance, this vegetable was often used in recipes that called for caloric decadence.

Availability, Selection, Storage, and Preparation

Parsnips are available year round with a peak from fall into spring. They are often displayed with the parsley root, so be sure you know which is a parsnip. Parsley roots are typically sold with their feathery greens whereas parsnips are sold by the root.

Select medium sized roots with uniform creamy beige skin. Avoid limp, pitted, or shriveled roots. Store parsnips unwashed wrapped in paper towel, placed in plastic, and store in the vegetable crisper of the refrigerator for about 2 weeks.

Wash, peel, and trim parsnips as you would a carrot. If steaming, then the parsnips skins will slip off after cooking. If pureeing parsnips, then leave skins intact.

Make Parsnips Part of your 5 to 9 A Day Plan

• Steam parsnips and serve with your favorite entrée.
• Roast parsnips with other root vegetables in a 400°F oven with a drizzle of olive oil and your favorite herbs. Serve as side dish.
• Simmer chunks of parsnips, then puree and add your favorite broth for a simple soup.
• Add parsnip chunks to all your soups and stews for interesting taste and texture.

Recipes

Winter Root Vegetable Stew
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Chef Stephen Pyles for Melissa’s World Variety Produce

Ingredients

1½ Tbsp olive oil
8 garlic cloves, chopped
1 cup celery root, peeled and finely diced
1 cup parsnips, peeled and finely diced
1 cup rutabaga, peeled and finely diced
1 small beet, peeled and finely diced
½ cup red wine
3 cups vegetable stock
1 cup water
1 tsp sage, dried
1 tsp thyme, dried
1 tsp oregano, dried
1 Tbsp fresh parsley, chopped

In a large saucepan, heat the olive oil until lightly smoking and add the garlic, onions, carrots, celery root, parsnips, rutabaga, beet, and turnip. Cook the vegetables over high heat, until they are slightly golden, about 4 minutes, stirring occasionally. Deglaze the pan with the red wine and reduce the liquid by half. Add the stock, bring to a simmer, and cover the pan. Cook at a simmer, covered, for about 8 minutes, or until all the vegetables are tender; add more stock as necessary to keep the vegetables covered. Add the sage, thyme, oregano, and parsley. This stew can be made one day ahead and reheated.

Nutritional analysis per serving: Calories 113, Protein 2g, Fat 4g, Percent Calories From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 387mg.

Steamed Salsify, Parsnips, and Potatoes with Curry Sauce
Makes 4 servings
Each serving equals one 5 A Day serving
Source: Frieda’s

Ingredients

1 cup salsify, sliced
1 cup parsnips, sliced
1 cup potatoes, sliced
3 Tbsp lemon juice
2 Tbsp all-purpose flour
1 Tbsp butter
2 Tbsp green onion, minced
½ cup milk, fat free
1 tsp curry powder
¼ tsp salt
¼ tsp black pepper

Trim and peel salsify; slice thinly into a bowl of water with lemon or lime juice added. This prevents discoloration of salsify. Drain; place slices of salsify, parsnips, and potatoes in saucepan with water to cover. Bring to boiling; reduce heat and simmer 8 to 10 minutes or till tender. Drain; transfer to serving platter. In same pan, melt butter and sauté onion for 1 minute. Stir in flour; add milk all at once. Cook until thickened and bubbly. Stir in curry, salt and pepper; cook 2 minutes more. Spoon sauce over salsify, parsnips, and potatoes; serve.

Nutritional analysis per serving: Calories 154, Protein 4g, Fat 4g, Percent Calories From Fat 25%, Cholesterol 10mg, Carbohydrates 26g, Fiber 4g, Sodium 147mg.

 Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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