Shalgam | Shalgam ki sabzi
Shalgam is a versatile root vegetable having lots of health benefits. It is especially for all the foodies and cooking enthusiast who loves to eat low calories and high fibre diet.
With shalgam you can make some delicious and yummy dishes. If you have been looking for a shalgam recipe that is extremely easy to make and taste yummy, you have come to the right place. Here I bring you the step by step guide on how to make shalgam ki sabzi. Before we jumped into the recipe let's have a look on some interesting facts about shalgam.
What is shalgam?
Shalgam is a winter root vegetable from the radish family that taste much milder. Also known as Turnip in English commonly grown in temperate climate worldwide. The most common type of turnip is mostly white- skinned apart from its upper 1 - 6 centimetres, which protrude above the ground and are purple, red or greenish. The interior flesh is entirely white.
Brassica rapa subsp. rapa is the scientific name of turnip ( shalgam).
The word Turnip is a compound of turn as it turned/rounded on a lathe and neep, derived from Latin napus, the word for the plant.
Benefits of shalgam / benefits of eating turnip
- Turnip's root is rich in Vitamin C, which is a natural immunity booster.
- One medium size turnip has 233 mg of potassium. Our body needs that mineral for helping the nerves send signals. Keep muscle and heart in good working condition.
- It also hve a significant amount of calcium which helps nerve, muscle and heart.
- Glucosinolate, a plant based chemical present in turnip may prevent cancer from breast to prostate.
- Turnip greens are high in lutein an antioxidant which keeps or eyes healthy.
- Shalgam is good for diabetics as of its high fibre content. Studies have shown high fibre diet can lower blood glucose levels of type 1 diabetes and improve blood sugar, lipids and insulin levels of type 2 diabetes.
- Turnip is good for weightloss due to low calories and high fibre. Eating high fibre diet make one feel fuller for longer. Also keeps blood sugar levels stable.
Steps to make the recipe
First wash the shalgam nicely and then start to peel them using a sharp knife. Then cut them into small cube size pieces.
Heat oil in a pan on medium heat flame gas. When the oil become hot add the cumin seeds. Fry them till cracks. Then break the red chilly whole into two or three parts and fry. Add slits green chili and chopped ginger. Fry them for a while on slow flame heat.
Add the small cubes of shalgam and mix well with the spices.
Then add turmeric powder, red chilli powder and garam masala powder. Give them a good mix so that the masala powder coat the shalgam cubes evenly. Add salt and stir again.
Pour a cup of water and simmer. Cover the pan and cook for 10 minutes or till the water evaporated on low flame heat.
Open the pan and give a nice stir. Check if the shalgam are cooked. If they are not cooked well then pour some more water and cook further for five minutes by covering the pan.
Now add some roughly chopped tomatoes and chopped coriander leaves. Mix them nicely with the shalgam.
Cover the pan and cook for 2 minutes more or till the tomatoes become soft.
Open the pan and give a final mix. Check the seasoning if required add some more salt and chilli.
Remove and serve the yummy shalgam ki sabzi.
If you love shalgam recipe then I am sure you would love the following recipes as well.
Shalgam (turnip) recipe
Shalgam is a popular root vegetable known as Turnip in English has many health benefits. Making a turnip recipe like shalgam ki sabzi is very easy.
Prep time 10 min cook time 20 min serve 2
Author Mobasir hassan
- 3 medium size shalgam
- 1/2 teaspoon cumin seeds
- 1/2 inch ginger root finely chopped
- 1 dry red chilly whole
- 1 or 2 green chili slits
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chilli powder
- 1/2 teaspoon garam masala powder or kitchen king powder
- 1 medium size tomato roughly chopped
- Small handful of chopped coriander leaves
- Salt as taste
- 2 tablespoon cooking oil
- Wash and peel the shalgam. Then cut them into small cubes size pieces.
- Heat the oil in a pan over medium heat flame. When the oil become hot add the cumin seeds. When the cumin seeds cracks add the red chilly, green chili and chopped ginger. Fry them for a minute.
- Add the shalgam cubes and give a good stir. Add the turmeric powder, red chilli powder, garam masala powder and salt. Mix everything nicely and cook for 1 minutes.
- Add 1 cup water and simmer. Cover the pan and cook the shalgam for 10 minutes on slow flame heat or till the water evaporated.
- After that open the lid of the pan and give a nice stir. Add the roughly chopped tomatoes and coriander leaves. Stir and mix everything nicely.
- Cover the pan again and cook for another 2 minutes or till the tomatoes become soft and messy.
- Remove and serve.
Shalgam recipe ( sabzi) video
- Calorie : 72
- Fats : 7.5 g
- Protein : 0.2 g
- Carbohydrate : 0.5 g