Microwave Swede - Garden and Allotment Tips and Advice

Microwave Swede: A Quick and Easy Method to Cook This Nutritious Root Vegetable

Microwaving swede is a quick and convenient way to prepare this delicious root vegetable, allowing you to enjoy its natural sweetness and earthy flavor without the need for long cooking times. Whether you’re looking to create a simple side dish, mash it, or use it in a recipe, microwaving swede is a fast and healthy option. In this guide, we’ll explore how to microwave swede, its nutritional benefits, and some creative ways to use this versatile vegetable in your meals.

What Is Swede?

Swede, also known as rutabaga, is a root vegetable that belongs to the Brassicaceae family, which includes other vegetables like turnips, cabbage, and broccoli. It has a round, bulbous shape with purple and yellow skin and orange or yellow flesh. Swede is known for its mildly sweet, earthy flavor and firm, dense texture. It can be used in a variety of dishes, including mashed, roasted, or added to soups and stews.

When microwaved, swede retains its nutrients and flavors while becoming tender and easy to prepare in a fraction of the time compared to other cooking methods. It’s a great alternative to more starchy vegetables like potatoes and is perfect for those looking for a low-calorie, nutritious option.

Nutritional Benefits of Microwave Swede

Swede is low in calories but packed with important vitamins and minerals. Here’s a breakdown of its nutritional profile:

Nutrient	Swede (100g)
Calories	37 kcal
Protein	1.1 g
Carbohydrates	8.6 g
Fiber	2.3 g
Vitamin C	25 mg
Potassium	223 mg
Calcium	30 mg

1. Low in Calories

Swede is a low-calorie vegetable, containing only 37 calories per 100 grams, making it an excellent choice for those looking to maintain or lose weight. Despite being low in calories, swede is high in nutrients, providing plenty of volume without adding excessive calories.

2. Rich in Vitamin C

Swede is a good source of vitamin C, an essential nutrient that supports the immune system, promotes healthy skin, and helps the body absorb iron. Vitamin C also acts as an antioxidant, protecting the body’s cells from oxidative stress.

3. High in Fiber

Swede is high in fiber, which helps maintain healthy digestion, promotes regular bowel movements, and can aid in controlling cholesterol levels. Fiber also helps you feel full longer, making it a great choice for those looking to manage their weight.

4. Supports Bone Health

Swede contains calcium and magnesium, which are both crucial for strong bones and teeth. Consuming swede regularly can contribute to better bone density and help reduce the risk of bone-related issues as you age.

5. Promotes Heart Health

Swede is rich in potassium, a mineral that helps regulate blood pressure and supports overall cardiovascular health by balancing sodium levels in the body.

How to Microwave Swede

Microwaving swede is an easy and time-saving method of cooking. Here’s a simple guide to microwave swede:

Ingredients:

1 medium-sized swede (peeled and chopped)
Water
Salt (optional)

Instructions:

Prepare the Swede:

Peel the swede using a vegetable peeler or a knife. The skin of swede can be tough, so be sure to remove it thoroughly. Once peeled, cut the swede into evenly sized chunks (about 1 to 1.5 inches) to ensure uniform cooking.

Place in Microwave-Safe Bowl:

Place the chopped swede in a microwave-safe bowl. Add about 2-3 tablespoons of water to the bowl. The water helps create steam, which will soften the swede as it cooks in the microwave.

Cover and Microwave:

Cover the bowl with a microwave-safe lid or a microwave-safe plastic wrap, leaving a small gap for steam to escape. Microwave the swede on high for 7-10 minutes, checking for tenderness halfway through. You can stir the swede once to ensure even cooking.

Test for Doneness:

After 7-10 minutes, check if the swede is tender by piercing it with a fork or knife. If it’s not soft enough, microwave it for an additional 2-3 minutes, checking after each interval.

Drain and Serve:

Once the swede is tender, carefully remove the bowl from the microwave (it will be hot). Drain any excess water and season the swede with salt, pepper, or any desired seasonings.

Optional – Mash the Swede:

For mashed swede, use a potato masher or fork to mash the cooked swede. You can add butter, cream, or olive oil for added creaminess, or flavor with spices like nutmeg, garlic, or cinnamon.

Tips for Perfect Microwave Swede

Even Cutting: Make sure the swede is cut into evenly sized chunks to ensure even cooking. If some pieces are much larger than others, they may cook at different rates.
Covering: Covering the bowl with a lid or microwave-safe plastic wrap helps trap steam, ensuring that the swede cooks evenly and becomes tender.
Stirring: Stir the swede halfway through cooking to ensure it cooks evenly and doesn’t dry out.
Flavoring: You can add a pinch of salt, pepper, or spices like nutmeg or cinnamon to enhance the flavor of the swede.

How to Use Microwave Swede

Microwave swede can be used in a variety of dishes, either on its own or as an ingredient in other recipes. Here are a few ideas:

1. Mashed Swede

Microwaving swede is a great way to quickly prepare it for mashing. Simply mash the cooked swede with butter, cream, or olive oil, and season with salt and pepper. You can also mix it with other root vegetables like potatoes or carrots for a flavorful mash.

2. Swede Soup

After microwaving swede, add it to a pot with vegetable or chicken broth and other vegetables for a healthy, hearty soup. You can blend it into a creamy soup or leave it chunky for texture.

3. Swede Fries

Once microwaved, you can cut the swede into strips and roast or fry them to make healthy swede fries. They make a great alternative to regular fries and are lower in calories.

4. Swede in Stews and Casseroles

Microwaved swede can be added to stews or casseroles. It provides extra flavor and texture, while its natural sweetness complements savory dishes.

5. Swede as a Side Dish

Microwave swede can be served as a side dish to roasted meats, grilled vegetables, or as part of a hearty vegetarian meal. Season it with herbs and spices to suit your tastes.

How to Store Microwave Swede

If you have leftover microwaved swede, you can store it for later use:

In the Fridge:

Store leftover microwave swede in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop.

Freezing:

To freeze microwave swede, allow it to cool completely before transferring it to a freezer-safe container or bag. It can be stored for up to 3 months. When ready to use, thaw it in the fridge overnight and reheat.

How to Grow Swede

If you want to enjoy fresh swede, you can grow it in your own garden. Here’s how:

1. Planting Swede

Swede grows best in cooler climates and should be planted in late summer for a fall or winter harvest. It thrives in well-drained, fertile soil with a pH of 6.0-7.0.
Space the seeds about 12 inches apart to give the roots enough room to grow.

2. Care and Maintenance

Swede needs regular watering, especially during dry periods. Keep the soil moist but not waterlogged, and thin out seedlings to avoid overcrowding.

3. Harvesting

Swede is ready to harvest in 90-120 days when the roots are large and firm, and the leaves begin to yellow. Carefully lift the roots from the soil with a spade or fork.