Masala Turnips (Shalgam with Spices)
Masala Turnips (Shalgam with Spices) features tender cubes of turnip simmered in a warmly spiced tomato and onion base, then lightly mashed for a rustic finish. Aromas of cumin, coriander, and turmeric balance gentle heat from green chiles, creating a comforting side that pairs beautifully with rice or flatbreads. Serve it for a cozy weeknight dinner or as part of an Indian-inspired spread.
- Prep20 mins
- Cook36 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Masala Turnips (Shalgam with Spices), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 42
- Heart Health
- 69
- Metabolic
- 44
- Digestive
- 39
- Inflammatory
- 33
- Performance
- 49
- General Wellness
- 1
Heat oil in a large saucepan over medium heat.
- 2
Add onion and cook, stirring, until soft, about 10 minutes.
- 3
Stir in the ginger-garlic paste and chile peppers and cook until fragrant, about 1 minute.
- 4
Stir the tomatoes, coriander, cumin, turmeric, and salt into the saucepan and mix well.
- 5
Add the turnips and hot water and stir well.
- 6
Cover and bring to a boil.
- 7
Reduce the heat and simmer until the turnips are tender, 20 to 30 minutes.
- 8
Add brown sugar and coarsely mash the turnips.
- Calories 193.53 kcal Moderate 10%
- Protein 3.9 g Low Source 8%
- Carbohydrate 27.14 g 10%
- Total Fat 7.96 g Moderate 10%
- Saturated Fat 1.17 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.75 mg Low Source 0%
- Sodium 510.76 mg High 22%
- Dietary Fiber 6.37 g Good Source 23%
- Total Sugars 8.5 g --
- Added Sugars 1.68 g Low Source 3%
- Calcium 53.12 mg Low Source 4%
- Iron 1.72 mg Low Source 10%
- Potassium 444.29 mg Low Source 9%
- Vitamin A 145.07 mcg Moderate 16%
- Vitamin C 28.78 mg Good Source 32%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Masala Turnips (Shalgam with Spices) is made with 12 ingredients and serves 4. It takes about 56 mins and is rated easy. Key ingredients include Brown Sugar, Diced Tomatoes, Ginger Garlic Paste, and Green Chile. Each serving provides about 193.53 kcal, and is a good source of fiber.
Recipe Questions
- What is Masala Turnips (Shalgam with Spices) made of?
- The main ingredients are Brown Sugar, Diced Tomatoes, Ginger-Garlic Paste, Green Chile, Ground Coriander. The full list of 12 is above.
- How long does it take to make Masala Turnips (Shalgam with Spices)?
- About 56 mins in total: 20 mins to prepare and 36 mins to cook.
- How many calories are in one serving?
- One serving provides about 193.53 kcal. The full nutrition breakdown is above.
- Is Masala Turnips (Shalgam with Spices) easy to make?
- This recipe is rated easy, with 12 ingredients and 8 steps.
- Is Masala Turnips (Shalgam with Spices) healthy?
- Masala Turnips (Shalgam with Spices) has an easyChef Pro health score of 50/100. Per serving, it provides 193.53 calories and 3.9 g of protein, or 8% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 510.76 mg (22% of the Daily Value) and saturated fat at 1.17 g (6% of the Daily Value). It contains Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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