Mediterranean Diet Steamed Swede

Elevate your vegetable game with this Mediterranean Diet Steamed Swede recipe—a simple yet flavorful dish that's both healthy and satisfying. Tender cubes of gently steamed swede (rutabaga) are tossed in a zesty dressing made with extra virgin olive oil, fresh lemon juice, and a hint of grated garlic, then finished with a sprinkle of vibrant parsley. The natural sweetness of the swede pairs beautifully with the bold Mediterranean flavors, making it a perfect side dish or a light vegetarian main. Ready in just 35 minutes, this low-calorie, nutrient-packed recipe is an ideal choice for anyone embracing Mediterranean diet principles. Serve it warm or at room temperature for a versatile addition to your table!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium (about 500g) swede (rutabaga)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 2 tablespoons, chopped fresh parsley
• 1 clove, finely grated garlic
• 0.5 teaspoons salt
• 0.25 teaspoons ground black pepper
• 3 cups (or enough to fill steamer base) water

Directions

Step 1

Peel the swede using a vegetable peeler and cut it into 1-inch cubes for even cooking.

Step 2

Set up a steamer basket over a pot with 3 cups of water or enough to ensure it doesn’t touch the bottom of the steamer basket.

Step 3

Bring the water to a boil, then reduce the heat to medium to maintain a steady steam.

Step 4

Place the swede cubes in the steamer basket, cover with a lid, and steam for 20–25 minutes, or until the swede is fork-tender.

Step 5

Meanwhile, prepare the Mediterranean dressing by whisking together the olive oil, lemon juice, garlic, salt, and black pepper in a small bowl.

Step 6

Once the swede is cooked, transfer it to a mixing bowl while still warm. Pour the dressing over the swede and toss gently to coat evenly.

Step 7

Sprinkle the chopped fresh parsley over the swede and give it a light toss for a fresh finish.

Step 8

Serve the steamed swede warm or at room temperature as a healthy side dish or a light vegetarian main.

Nutrition Facts

Serving size	1279.2 grams (1279.2g)

Amount per serving	% Daily Value*
Calories	437

Total Fat 29.10g	37%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1267mg	55%
Total Carbohydrate 45.70g	17%
Dietary Fiber 12.00g	43%
Total Sugars 23.00g
Protein 6.00g	12%

Vitamin D 0IU	0%
Calcium 278mg	21%
Iron 3mg	16%
Potassium 1623mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.9%

Protein: 5.1%

Carbs: 39.0%