Sweet Potato (Shakarkandi)
Often seen as a healthier alternative to the regular potato, sweet potato or shakarkandi is a versatile root packed with benefits. It is an excellent source of beta-carotene, a compound your body converts into vitamin A, which is crucial for good vision
and a healthy immune system. They are also rich in fibre, vitamin C, and potassium. Unlike regular potatoes, sweet potatoes have a lower glycemic index, especially when boiled, meaning they cause a slower rise in blood sugar levels. From a simple roast with a sprinkle of chaat masala to being used in tikkis or even as a base for creamy soups, its natural sweetness makes it a favourite for both savoury and sweet preparations. Boiling sweet potatoes is considered one of the best cooking methods to retain their nutrients.
Beetroot (Chukandar)
That vibrant, deep red colour is a dead giveaway for beetroot's potent nutritional profile. Known as chukandar in India, this earthy vegetable is loaded with essential nutrients like folate, manganese, and potassium. Many of its health benefits, such as improved blood flow and lower blood pressure, are attributed to its high content of inorganic nitrates. It is also packed with antioxidants and has anti-inflammatory properties. While commonly used raw in salads and juices, cooking beetroot opens up new culinary doors. It can be roasted until tender and sweet, blended into a colourful and nutritious soup, or grated into a dough for a vibrant beetroot paratha. The leaves are also edible and can be cooked much like spinach.
Turnip (Shalgam)
Often overlooked, the humble turnip, or shalgam, deserves a place on your plate. This root vegetable is low in calories but provides a good amount of vitamin C and dietary fibre, which aids digestion. Turnips have a slightly peppery, pungent flavour when raw, which mellows and sweetens upon cooking. In Indian cuisine, shalgam is famously used to make Shalgam ki Sabzi, a simple and flavourful curry where the turnips are cooked with onions, tomatoes, and spices until tender. They can also be mashed like potatoes, added to stews for a hearty texture, or even pickled. For the best flavour and texture, choose small to medium-sized turnips, as larger ones can sometimes be tough.
Taro Root (Arbi)
A staple across many parts of Asia and India, taro root, or arbi, is a starchy vegetable with a distinct, nutty flavour. It's a fantastic source of dietary fibre—containing more than twice the amount found in potatoes—which promotes digestive health and helps you feel full for longer. Arbi is also rich in resistant starch, a type of carbohydrate that helps manage blood sugar levels. Furthermore, it provides significant amounts of potassium, magnesium, and vitamins C and E. Arbi must be cooked before eating. It’s incredibly versatile and can be used to make dry and gravy-based curries, fried to create crispy snacks, or mashed for cutlets. Its ability to absorb flavours makes it a wonderful canvas for a variety of spices.
Elephant Foot Yam (Jimikand/Suran)
Don’t let its unusual appearance fool you; the elephant foot yam, known as jimikand or suran, is a nutritional powerhouse. It's a great source of fibre, potassium, and magnesium, and also contains omega-3 fatty acids. In traditional medicine, it’s valued for aiding digestion and supporting gut health. It is also believed to have anti-inflammatory properties and to support hormone regulation. Suran has an earthy taste and a texture similar to potatoes, but firmer. It's important to cook it properly, often by boiling it first, to remove compounds that can cause throat irritation. After that, it can be cubed and used in delicious curries, made into a mash (bhartha), or fried to make crispy chips. Its dense texture makes it a satisfying and filling addition to any meal.
