6 Root Vegetables You're Not Eating (But Should Be)

These cream-colored cousins of carrots certainly don’t pale in comparison when it comes to nutrition. One cup of parsnip slices contains 6.5 grams (g) of fiber, according to the USDA in addition to other valuable nutrients such as vitamin C and potassium. Like carrots, parsnips are naturally sweet but have a distinct, nutty flavor that lends itself to a variety of dishes, including these “fries.”

Baked Parsnip 'Fries'

Serves 4

Ingredients

'Fries'

• 6 medium parsnips
• 1 tbsp extra-virgin olive oil
• ½ tsp garlic powder
• ¼ tsp kosher salt
• 1 pinch freshly ground black pepper
• 1 tbsp grated Parmesan, for garnish (optional)
• 1 tbsp fresh parsley, chopped, for garnish (optional)

Basil Pesto 'Aioli'

• ½ cup fat-free Greek yogurt
• 1 tbsp prepared basil pesto
• 1 clove garlic, finely grated or pressed
• 1 tsp lemon juice
• ¼ tsp kosher salt
• 1 pinch freshly ground black pepper

'Fries' Directions

1. Preheat oven to 400 degrees F.
2. Slice parsnips into ¼-inch sticks. Spread on a parchment-lined baking sheet and drizzle with oil. Toss to coat.
3. In a small bowl, combine garlic powder, salt, and pepper. Sprinkle over parsnips and toss again, then spread the parsnips out evenly in a single layer.
4. Bake until parsnips have softened and begin to brown at the edges, about 15 minutes. Remove from oven and use a spatula to toss parsnips, then return to oven for about 3 to 5 more minutes.
5. To serve, garnish with Parmesan and parsley, if desired.

Basil Pesto 'Aioli' Directions

1. In a medium bowl, combine the yogurt, pesto, garlic, lemon juice, salt, and pepper and stir to combine. Serve alongside parsnip fries.

Nutrition per serving: 238 calories, 6g total fat (0.9g saturated fat), 7g protein, 43g carbohydrates, 8.8g fiber, 13g sugar (0g added sugar), 214mg sodium

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This bulbous vegetable, an excellent source of fiber, potassium, and vitamin C, per the USDA, is entirely edible, but its herbaceous green fronds are used quite differently than its crunchy white base, and have a slightly more delicate flavor as well. That flavor, like mild black licorice, is fennel’s calling card, whether raw or cooked. Here, it pairs nicely with kumquats, another unique seasonal ingredient that add a citrus zing to this slice-and-serve salad. You may be able to find kumquats in your grocery store or in a specialty store, but, if not, peeled clementine sections will stand in for them.

Shaved Fennel, Radish, and Kumquat Salad

Serves 2

Ingredients

Citrus Vinaigrette

• Juice of 1 orange
• 1 tsp lemon juice
• ½ tsp grainy mustard
• 1 tsp honey
• 3 tbsp avocado oil (or other flavorless oil)
• ¼ tsp kosher salt
• 1 pinch freshly ground black pepper

Salad

• 1 bulb fennel, cored, and thinly sliced (reserve fronds for garnish, if desired)
• 3 small radishes, thinly sliced
• 5 kumquats, sliced
• Freshly shaved Parmesan cheese, for garnish
• Fresh dill, for garnish

Directions

1. Whisk vinaigrette ingredients together in a small bowl.
2. Place fennel, radishes, and kumquat slices on a serving plate. Drizzle with vinaigrette. To serve, garnish with Parmesan and fennel fronds.

Nutrition per serving: 302 calories, 23g total fat (3.1g saturated fat), 4g protein, 24g carbohydrates, 6.9g fiber, 16g sugar (3g added sugar), 279mg sodium

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If you’ve never tried a sunchoke (sometimes called a Jerusalem artichoke), you’re in for a treat — and so is your microbiome. Light and crisp, this vegetable adds a delicious crunch to any salad and is an especially good source of prebiotic fiber, according to Monash University. That means that it feeds the healthy microbes that already live in your body and can help them to flourish leaving you feeling healthier in the long run according to Harvard School of Public Health. Plus, it couldn’t be easier to add to meals: Simply slice and enjoy.

Baked Sunchoke Crisps

Serves 4

Ingredients

• 4 sunchokes (aka Jerusalem artichokes), washed and dried, skin intact
• 1 tablespoon extra-virgin olive oil
• ¼ tsp garlic powder
• 1 tsp finely chopped fresh rosemary
• ¼ tsp kosher salt

Directions

1. Preheat oven to 400 degrees F.
2. Using a mandoline or sharp paring knife, slice sunchokes ⅛-inch or thinner.
3. Place sunchoke slices in a mixing bowl and drizzle with olive oil. Toss to coat. Season with garlic powder, rosemary, and salt and toss again.
4. Lay sunchokes in a single layer on a parchment-lined baking sheet and bake for 15 minutes.
5. Remove from oven, flip sunchoke slices, and return to oven until sunchokes are golden and crisp, about 15 to 20 minutes more. Cool on baking sheet before enjoying.

Nutrition per serving: 93 calories, 3g total fat (0.5g saturated fat), 2g protein, 15g carbohydrates, 1.4g fiber, 8.2g sugar (0g added sugar), 74mg sodium

Similar in texture and ease of preparation to sunchokes, jicama (pronounced HEE-kah-mah) is native to Mexico, and a boon to any healthy diet. One cup sliced has nearly 6 g of fiber, according to USDA data. There has even been some research done in mice, published in June 2015 in Preventive Nutrition and Food Science, that suggested that the inulin (a specific type of fiber) in jicama may help lower blood sugar levels. Jicama has a very mild flavor, which can be complemented by any dressing or other ingredients you choose to enjoy it with. Here, a cilantro-lime dressing pulls both of these ingredients together into a crispy and nutritious salad.

Apple, Jicama, and Sunchoke Salad

Serves 2

Ingredients

Salad

• 2 medium apples
• ½ jicama, peeled
• 2 sunchokes (aka Jerusalem artichokes), rinsed and dried
• 2 tbsp finely chopped walnuts
• 1 tbsp finely chopped cilantro, for garnish

Cilantro-Lime Dressing

• 1 cup fresh cilantro
• ½ avocado, cubed
• 1 clove garlic
• Juice of 2 limes
• 1 tsp honey
• ½ tsp kosher salt
• ½ tsp ground coriander

Directions

1. Cut apples, jicama, and sunchokes into julienne-style strips. Place them in a serving bowl and top with walnuts and cilantro.
2. Place dressing ingredients in a blender or food processor and process until smooth. Pour over salad just before serving.

Nutrition per serving: 312 calories, 13g total fat (1.6g saturated fat), 5g protein, 53g carbohydrates, 14g fiber, 28g sugar (2.9g added sugar), 296mg sodium

Don’t let this lumpy brown root veggie’s appearance put you off — celeriac, or celery root (because it is literally the root of the celery plant), is a good source of vitamins B6 and C and an excellent source of vitamin K, per the USDA. It’s got a similar mild flavor to celery and can be used many ways — which it good, since at roughly the size of a grapefruit, there’s a lot to go around. Celeriac adds nice crunchy to salads when raw, or you can cook it and add to soups, stews, or roasted veggie medleys.

Celeriac and Apple Soup

Serves 6; about 1 cup per serving

Ingredients

• 2 tbsp extra-virgin olive oil
• 1 medium onion, diced
• 1 rib celery, sliced
• 3 cloves garlic, minced
• 2 grapefruit-sized celeriac, peeled and diced
• 1 medium russet potato
• 2 medium apples, peeled and chopped
• 5 cups low-sodium chicken broth or vegetable broth, plus more to adjust thickness
• ½ tsp kosher salt
• ¼ tsp ground white pepper
• ½ tsp ground rosemary
• ½ tsp ground thyme

Directions

1. Heat a large stockpot over medium-high. Add olive oil, onion, celery, and garlic. Cook, stirring frequently until the vegetables become fragrant, about 3 minutes.
2. Add celeriac, potato, apple, and broth. Bring to a boil, reduce heat, cover and simmer until ingredients are soft, about 35 to 40 minutes.
3. Season with salt, pepper, rosemary, and thyme. Use an immersion blender or cool slightly and transfer mixture to a standard blender. Puree until smooth, adding more broth as needed to reach desired consistency.

Nutrition per serving: 177 calories, 5g total fat (0.8g saturated fat), 4g protein, 32g carbohydrates, 5.5g fiber, 10g sugar (0.1g added sugar), 271mg sodium

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This member of the cabbage family may look a little strange, with a squat bulb topped by broccoli-like stems, but it’s surprisingly easy to cook and enjoy. Sometimes called German turnip, kohlrabi’s thick light green or purple skin hides a creamy white flesh that tastes like a milder version of cauliflower. According to the USDA, kohlrabi packs a powerful punch of vitamin C, which can help you meet your daily quota of this essential, immune-boosting nutrient, per a study published in November 2017 in Nutrients. Try this simple and simply delicious recipe for roasted kohlrabi as a perfect introduction to the vegetable.

Roasted Kohlrabi

 Serves 4

Ingredients

• 4 kohlrabi, peeled and cut into 1-inch wedges
• 2 tbsp extra-virgin olive oil
• ½ tsp garlic powder
• ½ tsp kosher salt
• ½ tsp freshly ground black pepper
• 1 tbsp fresh parsley, chopped, for garnish
• 2 tbsp grated Parmesan cheese, for garnish (optional)

Directions

1. Preheat oven to 450 degrees F.
2. Place the kohlrabi on a rimmed baking sheet and drizzle with oil. Toss gently to coat. Sprinkle with garlic powder, salt, and pepper and toss again.
3. Roast until golden and easily pierced with a fork, about 30 minutes, stirring halfway through.
4. Garnish with parsley and cheese, if using, before serving.

Nutrition per serving: 80 calories, 7g total fat (1g saturated fat), 1g protein, 5g carbohydrates, 2.5g fiber, 2g sugar (0g added sugar), 154mg sodium