Featured Ingredient

Cooking with Celeriac

By Olivia Hutchinson, RD

Celeriac, also known as celery root, is an earthy, flavorful type of celery and a member of the parsley family. Commonly considered a root vegetable like rutabaga or parsnip, celeriac actually has an edible stem called a ‘hypocotyl.’ The hypocotyl is the part you eat and has many small roots attached to it.  

After peeling off the tough outer skin, celeriac has a crisp parsnip-like texture with a mild celery flavor. Enjoyed both raw and cooked, celeriac is featured in cuisines around the world, including Europe, Southwest Asia, Africa, and North America. 

Although it’s available year-round, it’s most commonly found in stores from fall to early spring and makes a great addition to meals during the colder months. When stored in a cool, dark place, celeriac can last months. 

Nutritional Benefits

Celeriac is a nutritional powerhouse. It’s a great source of vitamins B6, C, and K, and nutrients like phosphorus, potassium, and manganese. It’s high in antioxidants, which, when consumed regularly, may lower your risk of chronic diseases like cardiovascular disease or cancer. 

Unlike many vegetables with a similar texture, celeriac is only moderately starchy with 14 grams of carbohydrates per cup, compared to approximately 23 grams of carbohydrates per cup of raw potato. This makes it a great substitution for starchy side dishes for those following a low-carbohydrate diet. 

On top of it being low in carbohydrates, celeriac boasts a high fiber and low calorie count with 2.8 grams of fiber and only 60 calories per cup. Its nutritional profile makes it a healthy addition to many dishes.

How to Enjoy

• Add thinly sliced celeriac to vegetable plates to serve with a dip like hummus or ranch dressing. 

• Roast cubed celeriac with sweet potato, parsnip, and onions for a flavorful side dish for a weeknight dinner. 

• Dice and add it to a stew or chili, or puree it alongside winter squash or pumpkin for a creamy cold-weather soup. 

• Boil and mash celeriac with white potatoes to create a lower-carbohydrate side dish that’s just as comforting as the original. 

The possibilities with celeriac are endless and it provides a great opportunity to introduce a new vegetable into your fall and winter rotation.