per 100 grams
Carbohydrates 18.6 g
18.6%
Proteins 3.3 g
3.3%
Fats 0.2 g
0.2%
Water 77 g
77%
Fiber 3.3 grams
Trans Fats 0 ug
Ash 0.9 grams

Salsify

82 Calories per 100g

What is a Salsify? A Member of the Parsnip Family, of Course

The salsify is an obscure vegetable that’s often confused with, or mistaken for, the parsnip. It has a similar appearance to the parsnip, although it’s a bit more elongated, with a longer stem and taproot that are often ridged or twisted. While this vegetable bears a striking resemblance to its close cousin, the salsify has its own unique taste and texture that makes it stand out. To better understand this little-known root vegetable, let’s take a closer look at its origin, uses, and some delicious recipes.

Origins

The salsify belongs to the plant family referred to as Apiaceae, which also includes parsnips, carrots, and celery. The salsify has been cultivated since 15th century Europe, with some historical records indicating it even earlier. It has continued to remain popular in Europe to this day, particularly in Spain, France, and Italy. Only recently has the salsify become more widely known in the United States, as well as other parts of the world.

Appearance and Flavor

A mature salsify plant grows to a height of about three to four feet, with thin, almost grass-like leaves. The roots can be roughly 4–8 inches in length, and are typically white, cream, or light brown in color. The taste of this unique root vegetable is somewhat sweet, yet slightly spicy. It’s similar to that of a mild turnip, but has a nuttier, earthier flavor as well.

Uses and Nutritional Benefits

Salsifys are primarily used as a savory dish similar to parsnips, with a robust flavor that stands up well in soups, stews, and casseroles. This vegetable can also be boiled, roasted, or even blended into a creamy soup. Those who are looking to increase their fiber intake will be happy to know that just one serving of salsify contains 7 grams of fiber. And, since salsifys are low in calories and fat, they make a great addition to any nutritious diet.

Recipe Ideas

One of the great things about salsify is its versatility; it can be cooked in a variety of ways to create delicious dishes. Here are a few of our favorite recipes that make use of this vegetable:

• Roasted Salsify: Preheat your oven to 400°F. Peel and cut the salsifys into bite-sized pieces. Toss with olive oil and salt, then spread onto a greased roasting pan. Roast for about 25 minutes until golden brown. Serve with feta cheese and a sprinkle of rosemary for a flavorful side dish.

• Salsify and Sausage Stew: Sauté diced onions and garlic in a pan with a bit of oil. Add in diced potatoes, carrots, and salsify, then pour in vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer. Add in diced smoked sausage and cook for another 30 minutes. Serve with crusty bread for a hearty, comforting meal.

• Salsify Fritters: Peel and mash salsify with a fork. In a separate bowl, beat one egg and mix in grated cheddar cheese, diced onion, and the mashed salsify. Heat a skillet with some oil and drop spoonfuls of the mixture into the pan. Fry for about four minutes on each side until golden brown. Serve these fritters with your favorite dipping sauces for a tasty snack.

The salsify is an often underappreciated root vegetable that is growing in popularity. Its mild yet slightly sweet flavor and versatile uses make it a great addition to your pantry. Whether you choose to boil or roast it, or blend it into a flavorful soup, this nutritious vegetable is sure to add a depth of flavor to any dish.