Turnip leaves, commonly known as turnip greens, are edible and nutritious. They have been a staple in cuisines around the world for centuries, particularly in the Southern United States where they are celebrated for their earthy taste. They are part of the Brassica rapa plant, a member of the cruciferous vegetable family, which also includes familiar vegetables like kale and broccoli. Turnip greens are a versatile ingredient, enhancing both nutrition and flavor in many dishes.
Nutritional Benefits of Turnip Greens
Turnip greens are rich in vitamins, minerals, and beneficial compounds. A 55-gram cup of raw turnip greens contains approximately 18 calories, 0.82 grams of protein, and 1.8 grams of fiber.
They are an excellent source of vitamin K, with one cup providing well over the daily recommended amount, which is important for bone health and proper blood clotting. Turnip greens also supply significant amounts of vitamin A, crucial for vision, skin, and lung health, and vitamin C, a powerful antioxidant that supports the immune system.
Beyond these vitamins, turnip greens offer various minerals such as calcium, iron, magnesium, potassium, and phosphorus. The combination of fiber and water content in these greens supports digestive health and can help prevent constipation. These leafy vegetables also contain antioxidants like alpha-lipoic acid and glucosinolates, which combat oxidative stress and inflammation.
Harvesting Turnip Greens
Proper harvesting ensures the best flavor and tenderness from turnip greens. For optimal taste, harvest leaves when young and tender, typically 4 to 6 inches in height. Continuously harvesting outer leaves allows for new growth and multiple cuttings throughout the growing season. This “cut and come again” method involves snipping leaves 2 to 3 inches above the crown, avoiding damage to the central growth point.
At market, select vibrant, deep green leaves that are firm and free of wilting, yellowing, or damage. Smaller leaves generally offer a milder flavor and more tender texture. If the greens are attached to the turnip root, ensure both parts appear healthy and fresh.
Preparing and Cooking Turnip Greens
Before cooking, turnip greens require thorough washing to remove grit or soil. Swish greens vigorously in cool water, repeating until no sediment remains. Some cooks remove tough central ribs or stems, especially from larger leaves, as they can have a different cooking time.
Turnip greens can be enjoyed in various ways; cooking softens their fibrous texture and mellows their flavor. Braising or simmering them in flavorful liquid, such as chicken broth or seasoned water, is common, taking 45 minutes to an hour until tender. Sautéing with aromatics like garlic and onion in fat (e.g., bacon grease or olive oil) is another popular, quicker preparation. They also add a savory touch to soups, stews, and casseroles, or can be lightly steamed as a simple side dish. They pair well with smoky flavors, enhanced by ingredients like ham hocks or smoked turkey.
Safety Considerations and Storage
Turnip greens contain oxalic acid, a naturally occurring compound found in small amounts (approximately 0.05 g/100g). Cooking can help reduce oxalic acid levels. Proper washing removes dirt and potential pesticide residues if greens are not organic.
Store fresh turnip greens refrigerated, consuming within two to three days for freshness. A breathable bag or crisper drawer can slightly extend shelf life. Wash greens just before use, as excess moisture accelerates spoilage. If not used promptly, turnip greens can be blanched and frozen for up to 12 months.