What is scorzonera and how to include it in the diet?

Scorzonera, scientific name Tragopogon porrifolia, it is a tubercle It is obtained between the months of March and May, especially in the Mediterranean area. It can be black or white in color, and has a conical shape that can measure between 15 and 31 centimeters long by 2 or 3 centimeters wide.

It is a vegetable similar in appearance to turnip or cassava, which is used in the preparation of stews, purees and soups. And while it’s not as popular as other roots, it’s prized for its health benefits, especially when placed in the context of a balanced and varied diet. Would you like to know more? Keep reading!

Nutritional properties of salsify

From the point of view of nutritional value, it is necessary to highlight the low energy intake of scorzonera, with only 82 calories per 100 grams of product.

A mail via Food Print details that the root has decent amounts of fiber, vitamin C, vitamin B-6, folate, potassium, manganese, calcium, and iron.

Moreover, It is estimated to provide 18.6 grams of carbohydrates – most of the complex type – plus 3 grams of fiber and 3 grams of protein.

Possible benefits of salsify

scorzonera is healthy
Regularly including salsify in your diet has many health benefits.

One of the main health benefits of scorzonera is that it works as a prebiotic food. In this way, and as explained by a shared study in Public Health Archives, helps improve the composition of the intestinal microbiota and, incidentally, prevent obesity. Of course, there are other benefits. We see.

Improve intestinal transit

Due to its fiber content, scorzonera is associated with benefits for intestinal transit. In particular, this substance help in the prevention and relief of constipation. Its function is to increase the volume of the faecal bolus to generate more intense peristaltic movements, which facilitate subsequent transit.

Fiber is also links at a lower risk of chronic bowel disease, such as colon cancer. It is recommended to cover the daily requirement for optimal digestive health.

Helps strengthen defenses

Scorzonera contains vitamin C, a key nutrient when it comes to improving the functioning of the body’s defenses. A journal study Frontiers in Immunology comments that this micronutrient is essential for reducing the incidence of viral respiratory diseases.

In the meantime, The American Journal of Clinical Nutrition stands out that scorzonera, being a prebiotic food, helps regulate the composition of the intestinal microbiota and, therefore, improve the response of the immune system.

lowers blood pressure

A research shared through International journal of molecular sciences comment that prebiotic plants have antihypertensive potential. Hence, salsify is considered a supplement for lowering blood pressure levels.

One of the possible mechanisms by which it achieves this effect is because it helps lower blood lipids. However, another hypothesis suggests that it is due to its ability to attenuate insulin resistance and improve the absorption of minerals in the intestine.

How is scorzonera used in the kitchen?

Scorzonera is a tuber that is usually used in the preparation of stews, soups or salads. It has a slightly bitter taste and thick skin. It is always necessary to cook it in advance, otherwise it may become indigestible.

By subjecting it to a cooking process, the fibers inside soften, which allows for better absorption of the product’s nutrients.

roasted salsify

Scorzonera has a lot of fiber
There are several ways to prepare salsify at home, as it is a very versatile food from a culinary point of view.

Finally, we will teach you how to prepare a recipe with salsify. It is a simple dish to prepare, but with a high nutritional density.


  • 1/2 kilo of scorzonera roots.
  • Pepper to taste.
  • 2 tablespoons of clarified butter (20 grams).
  • A pinch of salt.
  • Dried dill.

Step by step

  • The first thing to do is wash the salsify well. To do this, the root is rinsed under the tap, removing dirt well. It is peeled with a suitable utensil and washed again. Immediately afterwards it is cut into small pieces lengthwise.
  • At the same time, you need to melt the ghee in a frying pan over medium heat. Salt and pepper when the butter is liquid and add the pieces of scorzonera.
  • Cook everything until the root is browned, turning occasionally to ensure even cooking on all sides.
  • Once a toasted color is achieved, remove to a plate and sprinkle with dill before consuming.

Salsify, a healthy tuber

Scorzonera is a food that stands out for its concentration of micronutrients, complex carbohydrates and fibres. It’s easy to cook and It is used as an accompaniment to other foods, such as meat and fish.

The post What is scorzonera and how to include it in the diet? first appeared on research-school



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