Rethink Your Radishes – Nutrition and Food Safety (2024)

Radishes sit left behind on relish trays. They’re often bypassed in grocery store refrigerator shelves. People usually eat them but later complain of belching them up.

Appearance

Radishes come in all shapes and sizes. Red is the color most closely associated with radishes, but they can range from red and pink to white and every hue in between, even green and black. However, the inside flesh is usually white.

Look for radishes that are smooth and brightly colored, with tops that are green and fresh looking. Radishes that are approximately 1 inch in diameter will be more tender and crisp.

Avoid radishes that are soft, dull-colored, and have white or brown scars or black spots; if the radish tops are yellow, limp, or slimy, the radishes are old or have not been refrigerated properly. Remove radish greens before storing. Place in a plastic bag and store in the refrigerator. Radishes will keep for one week in the refrigerator.

Prep is Simple

Radishes do not have to be peeled; just wash and cut off the tops and root ends. You can use them sliced, diced, shredded, or whole.

Nutrition

Radishes are a great source of vitamin C, high in fiber, and an excellent low-calorie snack at only 12 calories in a half cup of radishes. Radishes are root vegetables that are classified in the cabbage and mustard family. As a cruciferous vegetable, radishes have cancer-protecting properties, and they’re rich in many minerals like sulfur, iron, and iodine.

But Wait!

Don’t through away your radish leaves! They are edible, too! Like other dark greens – kale, spinach, and chard – radish greens are extremely healthy for you!

Don’t waste the greens! They have a mild bite, a little like the radish beneath them, and a slightly fuzzy texture, but this disappears when they’re cooked. If you don’t object to the fuzzy texture, you can add the greens to salads or use them in place of lettuce in sandwiches. Like the bulbs, they have a sharp, peppery flavor. They can be cooked like other greens or used in soups, stews, or hot pasta dishes. They’re delicious sautéed with onion and bacon. Those fuzzy, peppery leaves can also make a delicious pesto.

How Do You Prefer Them?

Most Americans have only eaten radishes raw. Some love the crispy crunch, while others find their taste too spicy. If you’d like your radishes to be a little crispier and a little less sharp in flavor, put them in ice water for a couple of hours before you plan to eat them.

Also, try cooking them to mellow their flavor. Cooked radishes are an entirely different taste experience that is more palatable to individuals who may not like the sharp, crunchy, raw radishes. Tender, fresh radish bulbs, and greens cook quickly and only need simple prep to taste great.

Pick Your Cooking Method

There are a number of ways to cook them. Boil a half inch of water, add the sliced radishes, and then cover and simmer until tender, adding more water if necessary. Cook for five to ten minutes.

To microwave, place a half pound of sliced radishes in a microwave-safe dish with one tablespoon of water or broth. Cook for approximately four minutes.

Try them steamed. The easiest way to steam them is to place whole radishes in a vegetable steamer and cook them over boiling water until barely tender. Cook for approximately eight to twelve minutes. Their bright red skin will turn pink when steamed.

Add sliced radish bulbs to stir-fries towards the end of cooking for an unexpected nip of flavor. Sliced radishes combine well with other vegetables and meat in stir-fries. Don’t overcook them, or they’ll become mushy. Cook for approximately three to five minutes.

They’re great roasted, which brings out their natural sugars. To roast the bulbs, toss with olive oil and a little sugar, and roast at 375 °F for ten to fifteen minutes or until easily pierced with a fork.

For a side dish with chicken, fish, or pork, wash, trim, and quarter the radishes, then cook them in a skillet with a bit of butter and a sprinkle of salt for about ten minutes, until tender. Top with a mild fresh herb like chives, parsley, or chervil.

So the next time you walk past radishes in the grocery store or at the market, backtrack a few steps and pick up a bunch or two. Or better yet, plant some in your garden. Give these little guys a chance.

Try this recipe for cooked radishes!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Contact Our Expert!

Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

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