WHAT IS KOHLRABI?
PHOTO DENNIS CANDY/FLICKR
Are you familiar with kohlrabi? This hearty vegetable looks like a cross between celeriac and a turnip. It is great in soups, stir fry dishes, veggie burgers and delicious consumed raw. Let's take a closer look at kohlrabi and examine its flavor, benefits and uses.
WHAT IS KOHLRABI?
Kohlrabi is a cruciferous vegetable also known as cabbage turnip. Its unique name is derived from the German word for cabbage (kohl) and turnip (rabi).
There are two varieties: green kohlrabi with a pale green root and green leaves and purple kohlrabi with a purple bulb and purplish veins on the stems and leaves.
It is a common vegetable in parts of Northern and Eastern Europe and Northern India.
FLAVOR OF KOHLRABI
The bulbous root of kohlrabi and its leaves have completely different flavors. The root, which reveals a creamy white interior, has a faint flavor of broccoli. Kohlrabi leaves taste a bit like kale or collard greens.
Kohlrabi packs a lot of nutrition. It is a great source of fiber and resistant starch (which may lower blood glucose levels). Kohlrabi is also packed with immune boosting vitamin C, A, K and B6.
It is rich minerals such as potassium, iron, calcium, manganese and copper.
Kohlrabi is available most of the year but it is at its peak during the winter months. Its flavor is superb when harvested after the first frost.
HOW MANY CALORIES IN KOHLRABI?
One cup (135g) of kohlrabi contains 37 calories, 4.9g of fiber, 473mg of potassium and 2.3g of protein.
Kohlrabi seeds are readily available online. You'll want to source them from a reliable website, opt for organic if possible.
HOW TO COOK KOHLRABI?
Before cooking kohlrabi you'll want to wash and peel the vegetable. The leaves may be cut off and sautéed - they'd be delicious in a stir fry or used as a filling for ravioli. The bulb may be diced, shredded or shaved into salads.
RECIPES WITH KOHLRABI
The round shape of kohlrabi naturally lends itself to being spiralized. It can serve as a substitute for pasta and a fun addition to salads. Here is how to do it:
Are fries your weakness? Use kohlrabi instead of potatoes and get a bit of a nutritional boost. Try this recipe from nutritionist Keri Glassman.
VEGAN MILLET BURGERS WITH KOHLRABI
A kohlrabi sauce gives oomph to these millet burgers infused with turmeric, cumin and coriander.
Get the burger recipe here.
Learn how to make kohlrabi sauce here.
The natural crunch of kohlrabi makes for a spectacular slaw. To make your slaw extra colorful use purple kohlrabi along with add ons like carrots, radishes and apples.
Try this easy kohlrabi slaw recipe from The Austin Diagnostic Clinic: