Yes, you can eat the green tops of rutabagas. The green tops, also known as the leaves or greens, are entirely edible and delicious.
What are rutabagas?
Rutabagas are root vegetables that are part of the cruciferous vegetable family along with turnips, cabbage, broccoli, and Brussels sprouts. They are thought to have originated as a cross between turnips and wild cabbage. The edible part of the rutabaga is a root that resembles a turnip in appearance with creamy yellow flesh and purple and white skin. The leafy green tops extend from the root and resemble ragged cabbage leaves.
Are the greens edible?
The leafy green tops of rutabagas are entirely edible and make a tasty addition to many dishes. In fact, the greens are highly nutritious, containing several vitamins, minerals, and beneficial plant compounds. Here is an overview of the nutritional profile of rutabaga greens:
Vitamins and Minerals
- Vitamin K: Needed for blood clotting and bone health. Rutabaga greens are an excellent source.
- Vitamin C: Important for immune health and acts as an antioxidant. Rutabaga greens contain about 20% of the RDI per cooked cup.
- Vitamin A: Critical for eye and skin health. The greens provide around 15% of the RDI per cooked cup.
- Calcium: Necessary for bone health and muscle function. The greens contain 5% of the RDI per cooked cup.
- Magnesium: Involved in over 300 enzyme reactions in the body. Rutabaga greens provide 6% of the RDI per cooked cup.
- Potassium: May help control blood pressure. There is around 5% of the RDI in a cooked cup of the greens.
Beneficial Plant Compounds
- Glucosinolates: Antioxidants that may have anticancer effects.
- Carotenoids: Antioxidants like beta carotene that give vegetables their orange color.
- Kaempferol: An antioxidant linked to reduced inflammation and lower chronic disease risk.
- Quercetin: An anti-inflammatory antioxidant that may help lower blood pressure.
As you can see, the greens are nutritious and contain a variety of compounds and micronutrients that are important for health.
How to prepare rutabaga greens
Rutabaga greens can be prepared and enjoyed in many of the same ways as other leafy greens like kale, collards, turnip greens, mustard greens, and cabbage. Here are some ideas for using them:
Sauté
Sauté the chopped greens in olive oil or butter with garlic, salt, and pepper. You can add onions or other veggies too. Sautéing helps soften the texture.
Roast
Toss the leaves with olive oil, salt, and pepper and spread on a baking sheet. Roast at 400°F for 15-20 minutes until crispy.
Steam
Steaming the greens for 3-5 minutes is a quick and easy way to prepare them. Season with salt, pepper, lemon juice or vinegar.
Soups and stews
Chop and add the greens to soups and stews during the last 5-10 minutes of cooking.
Salads
Raw greens work great in salads. Mix with other veggies, cheese, nuts, dressings, etc. for texture and flavor.
Quiche, frittata, omelet
Sautéed greens pair well mixed into egg dishes like quiche, frittata, and omelets.
Pasta
Chop and add to pasta dishes, lasagna, pasta salad, etc.
Risotto
Stir into risotto along with Parmesan cheese for added flavor and nutrition.
Pesto
Use steamed or blanched greens in pesto instead of basil.
Smoothies
Add raw greens to smoothies along with fruits and liquids for extra nutrients.
Tips for preparing rutabaga greens
- Wash greens thoroughly to remove any dirt. Soak in cold water for 5 minutes if needed to dislodge debris.
- Trim off and discard any bruised, damaged, or discolored parts.
- Separate the leaves from the stems. The stems take longer to cook.
- Chop or tear into bite-sized pieces to shorten cooking time.
- Steaming, sautéing, or roasting helps soften the texture.
- Add during the last 5-10 minutes if cooking with soups or stews.
- Season with salt, pepper, garlic, lemon, vinegar, or olive oil.
- Mix with nuts, seeds, cheese, beans, grains, or other veggies for more nutrients and flavor.
Do rutabaga greens taste good?
Yes, rutabaga greens have a delicious, mild flavor when prepared properly. They are similar to other cruciferous greens with a hint of cabbage-like taste but more mellow.
When raw, the greens can have a slightly bitter, peppery bite to them. Cooking helps mellow this out and brings out their natural sweetness. Roasting or sautéing really enhances the flavor.
Seasoning well with salt, pepper, garlic, or acid from lemon juice or vinegar also improves the taste. Combining rutabaga greens with ingredients like nuts, cheese, beans, grains, or other vegetables can make them even more palatable.
Overall, rutabaga greens make a tasty, nutritious addition to many dishes. Their mild, slightly earthy flavor pairs well with a variety of ingredients and cooking methods.
Are there any risks or dangers?
Rutabaga greens are very safe to eat for most people. However, there are a few precautions to keep in mind:
- Allergies: Rutabagas belong to the cruciferous vegetable family, so those with allergies to vegetables like cabbage, kale, or Brussels sprouts should use caution.
- Kidney stones: The greens contain oxalates, which can contribute to kidney stone development in susceptible individuals.
- Blood thinners: Rutabaga greens are high in vitamin K, which can interfere with blood-thinning medication.
- Thyroid issues: Very high intake of cruciferous vegetables may impact thyroid function in those with existing thyroid problems.
Additionally, rutabagas can absorb heavy metals from the soil, so consuming large amounts of the greens grown in contaminated areas is not advisable.
But for most people, rutabaga greens can be enjoyed regularly as part of a healthy, balanced diet without issue.
Nutrition facts
Here is the nutrition information for 1 cup (100 grams) of boiled rutabaga greens (Source: USDA):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 29 | 1% |
| Protein | 2.3 g | 5% |
| Carbohydrates | 5.9 g | 2% |
| Fiber | 3 g | 12% |
| Sugars | 1.7 g | |
| Fat | 0.3 g | 0% |
| Vitamin A | 361 mcg RAE | 15% |
| Vitamin C | 19.5 mg | 21% |
| Vitamin K | 468 mcg | 391% |
| Calcium | 56 mg | 5% |
| Magnesium | 15 mg | 6% |
| Potassium | 180 mg | 5% |
As you can see, rutabaga greens provide a variety of important vitamins, minerals, and antioxidants for very few calories.
How to store rutabaga greens
Proper storage is important for keeping rutabaga greens fresh for as long as possible:
- Refrigerate greens in a perforated plastic bag or container wrapped in paper towels to absorb moisture.
- Do not wash greens before storing or they will spoil faster.
- Use greens within 3-5 days for best quality.
- Greens can be blanched and frozen for longer storage. Freeze in airtight containers for up to 6 months.
- Canning or pickling the greens can also extend shelf life.
With proper storage methods, you can enjoy the delicious rutabaga greens for several days after purchasing.
Can you eat rutabaga skin?
Yes, the skin or peel of rutabagas is edible and nutritious. It can be left on for many cooking methods or removed if preferred.
The skin contains insoluble fiber that adds texture and aids digestion. It also contains antioxidant compounds like polyphenols.
To eat the rutabaga skin:
- Clean well with cold water and scrub to remove dirt or wax coating.
- Trim off any bruised or damaged parts.
- Cut into desired shape and size.
- Roast, sauté, bake, or boil with the skin on.
- Remove before mashing if you want a smoother texture.
- Peel before eating raw in salads or slaws if the texture is undesirable.
The skin can sometimes have a slightly bitter taste. Cooking helps mellow this out. But peeling before eating raw leaves just the sweet, creamy flesh.
Rutabaga greens recipe ideas
Here are a few recipe ideas for enjoying rutabaga greens:
Sautéed Greens with Garlic
Sauté chopped greens with olive oil, garlic, salt and pepper. Add lemon juice or red pepper flakes. Serve as a side or over pasta or polenta.
Rutabaga Green Risotto
Sauté greens and add to risotto along with Parmesan at the end. Garnish with lemon zest.
Roasted Rutabaga Green Salad
Toss greens with olive oil, salt, and pepper. Roast in the oven until crispy. Mix with lettuce, cherry tomatoes, avocado, and vinaigrette.
Quiche with Rutabaga Greens
Sauté greens and mix into a quiche along with cheese, eggs, milk or cream, and baked in a pie crust.
Cream of Rutabaga Green Soup
Sauté onion, add broth and chopped greens, then blend. Finish with cream or milk and seasonings.
Conclusion
Rutabaga greens are not only edible but also highly nutritious, providing an excellent source of vitamins, minerals, fiber, and beneficial plant compounds. They have a tasty mild, slightly earthy flavor and can be prepared in many ways – sautéed, roasted, steamed, added to soups and stews, or eaten raw in salads.
While most people can safely consume rutabaga greens, those with certain medical conditions like kidney stones or thyroid issues should exercise some caution and not overindulge. Otherwise, enjoying the greens along with the rutabaga root makes great use of this versatile vegetable.
So don’t throw away those leafy green rutabaga tops! With a little creativity in the kitchen, they can be transformed into a delicious and healthy addition to many dishes.
