Kohlrabi, often overshadowed by its more popular cabbage and broccoli relatives, is a versatile and nutritious vegetable that deserves a place in your kitchen. Particularly in its green variety, kohlrabi offers a crisp texture and a mild, slightly sweet flavor that can enhance a wide range of dishes. In this guide, we will delve deep into how to cook green kohlrabi, exploring various methods, recipes, and tips to help you master this unique vegetable.
What is Kohlrabi?
Kohlrabi, scientifically known as Brassica oleracea, is a member of the cruciferous vegetable family, which includes broccoli, cabbage, and kale. This unique vegetable is characterized by its bulbous stem and leafy greens, which can be enjoyed in a variety of ways. The green variety of kohlrabi has a slightly stronger flavor compared to the purple type, offering a crispness that makes it suitable for both raw and cooked dishes.
Nutritional Benefits of Green Kohlrabi
Before we dive into the various cooking methods, it’s essential to understand why you should incorporate green kohlrabi into your diet. Here are some of the impressive nutritional benefits:
- Low in Calories: With only about 36 calories per cup, kohlrabi makes for a great low-calorie snack or side dish.
- Rich in Vitamins: This vegetable is packed with vitamins C and K, which promote a healthy immune system and contribute to bone health.
- High in Fiber: Kohlrabi is rich in dietary fiber, aiding in digestion and promoting a healthy gut.
- Contains Antioxidants: The antioxidants found in kohlrabi can help combat oxidative stress and reduce inflammation in the body.
With these health benefits in mind, let’s explore how to prepare and cook green kohlrabi.
Preparing Green Kohlrabi for Cooking
To get the best out of your green kohlrabi, proper preparation is crucial. Here are the steps to follow:
1. Selecting Kohlrabi
When shopping for green kohlrabi, look for bulbs that are firm, unblemished, and about the size of a baseball. Smaller bulbs tend to be more tender and flavorful, while larger ones may have a woody texture.
2. Washing and Peeling
Before cooking, thoroughly wash the kohlrabi under cold water to remove any dirt or pesticides. Next, peel the outer layer using a vegetable peeler, as the skin can be tough and fibrous.
3. Cutting the Kohlrabi
Once peeled, you can slice, cube, or julienne the kohlrabi based on your intended dish. This vegetable can be eaten raw as a crunchy snack or incorporated into salads, slaws, and other dishes.
Cooking Methods for Green Kohlrabi
Green kohlrabi is incredibly versatile and can be cooked using various methods. Below are some of the most popular techniques:
1. Boiling
Boiling is one of the simplest methods to cook kohlrabi. Here’s how to do it:
Instructions:
- Cut the kohlrabi into uniform pieces to ensure even cooking.
- Bring a pot of salted water to a boil.
- Add the kohlrabi and boil for about 10-15 minutes or until fork-tender.
- Drain and serve immediately or add to your favorite dish.
Boiled kohlrabi can be enjoyed simply with a sprinkle of salt or tossed in butter for added flavor.
2. Steaming
Steaming retains more nutrients compared to boiling and keeps the kohlrabi’s natural flavor intact.
Instructions:
- Prepare the kohlrabi as previously described.
- Place the kohlrabi in a steamer basket over boiling water.
- Cover and steam for about 10-12 minutes or until tender.
Serve steamed kohlrabi with a drizzle of lemon juice and a pinch of sea salt for a refreshing side dish.
3. Roasting
Roasting brings out the natural sweetness of kohlrabi and adds a satisfying crunch.
Instructions:
- Preheat your oven to 425°F (220°C).
- Cut the kohlrabi into wedges or cubes and toss them with olive oil, salt, and your favorite spices.
- Spread the kohlrabi on a baking sheet in a single layer.
- Roast for about 20-25 minutes, turning occasionally, until they are golden brown and crispy.
Roasted kohlrabi makes for a fantastic addition to salads or as a side dish with any main course.
4. Stir-Frying
Stir-frying kohlrabi allows you to incorporate it into a variety of dishes while adding excellent flavor.
Instructions:
- Cut the kohlrabi into thin strips or julienne pieces.
- Heat a tablespoon of oil in a pan over medium-high heat.
- Add the kohlrabi and stir-fry for 5-7 minutes until it is tender yet crisp.
- Season with soy sauce, garlic, or ginger to enhance the flavor.
This method is ideal for adding kohlrabi to stir-fries, noodle dishes, or grain bowls.
5. Grating for Salads
Kohlrabi’s crunchy texture makes it an excellent choice for salads, slaws, or fresh salsas.
Instructions:
- Peel the kohlrabi and use a box grater to shred it finely.
- Combine it with shredded carrots, cabbage, and a tangy vinaigrette for a refreshing salad.
- Add chopped herbs like cilantro or parsley to elevate the flavors.
Grated kohlrabi adds a delightful crunch to any dish, making it a versatile addition to many recipes.
Delicious Recipes Featuring Green Kohlrabi
Now that you know how to prepare and cook green kohlrabi using various methods, let’s look at some delicious recipes that incorporate this versatile vegetable.
1. Kohlrabi and Potato Mash
This creamy dish is a great alternative to traditional mashed potatoes.
Ingredients:
– 2 green kohlrabi bulbs
– 2 medium potatoes
– 1/4 cup milk
– 2 tablespoons butter
– Salt and pepper to taste
Instructions:
- Peel and chop the kohlrabi and potatoes into small cubes.
- Boil them in salted water until tender, about 15-20 minutes.
- Drain and mash together with milk and butter until you reach your desired consistency.
- Season with salt and pepper and serve warm.
2. Kohlrabi Slaw
A refreshing side dish that pairs well with grilled meats or as a topping for tacos.
Ingredients:
– 1 green kohlrabi, peeled and grated
– 2 carrots, grated
– 1/4 cup mayonnaise
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
- In a bowl, combine the grated kohlrabi and carrots.
- In a separate bowl, whisk together mayonnaise, vinegar, salt, and pepper.
- Pour the dressing over the kohlrabi mixture and toss to combine.
- Refrigerate for at least 30 minutes before serving for flavors to meld.
Tips for Cooking with Green Kohlrabi
To make the most of your kohlrabi cooking experience, consider these helpful tips:
Selecting the Right Pairings
Green kohlrabi pairs wonderfully with flavors such as garlic, lemon, ginger, and fresh herbs. Consider adding these to your dishes to enhance the flavor.
Storing Kohlrabi
To keep kohlrabi fresh, store it in the refrigerator in a plastic bag. It can last for up to two weeks. Make sure to keep the leaves attached for optimal freshness.
Experiment with Seasonings
Don’t hesitate to experiment with different seasoning blends, spices, and herbs. From sesame oil and soy sauce to chilies and curry powder, kohlrabi can adapt to various flavor profiles.
Conclusion
Cooking green kohlrabi can open up a world of culinary possibilities. Whether you opt to boil, steam, roast, or sauté, this unique vegetable is versatile enough for a wide array of dishes. By understanding the preparation techniques, numerous cooking methods, and delicious recipes available, you can fully enjoy the delightful taste and nutritional benefits of green kohlrabi.
Incorporate green kohlrabi into your meals and impress your family and friends with your newfound knowledge of this underrated vegetable. With just a little experimentation and creativity, kohlrabi can become a staple in your kitchen, adding both flavor and nutrition to your everyday cooking. Enjoy your culinary adventure with green kohlrabi!
What is kohlrabi and how do you select the best ones?
Kohlrabi is a unique and nutritious member of the cruciferous vegetable family, known for its bulbous stem that can be green or purple. When selecting kohlrabi, look for firm, unblemished bulbs with a vibrant color. The leaves should be fresh and green, indicating that the vegetable is still fresh and hasn’t been stored for too long.
It’s important to avoid kohlrabi that appears soft, shriveled, or has any signs of rot. Smaller bulbs tend to be sweeter and more tender than larger ones, which can become woody and tough. Always choose kohlrabi based on your recipe needs, as size can impact texture and flavor.
How do you prepare kohlrabi for cooking?
Preparing kohlrabi is simple and requires minimal tools. Start by washing the kohlrabi thoroughly to remove any dirt and debris. Once cleaned, trim off the leafy tops and any roots. You can peel the bulb with a vegetable peeler or a sharp knife, taking care to remove the tough skin that can be fibrous.
After peeling, kohlrabi can be sliced, diced, or julienned depending on your recipe. You can also shred it to use in salads or slaws. Remember that the taste of kohlrabi is mild, so it easily absorbs the flavors of the ingredients you pair it with, making it a versatile option in various dishes.
What are some popular ways to cook kohlrabi?
Kohlrabi can be enjoyed in numerous ways, including raw, steamed, roasted, or sautéed. When raw, it can add a satisfying crunch to salads and slaws. Steaming is a great way to retain its nutrients while softening its texture for easier chewing. Simply cut it into small pieces and steam for about 5-10 minutes until tender.
For roasting or sautéing, you can cut kohlrabi into wedges or cubes and toss it with oil, salt, and your choice of herbs and spices. Roast in the oven until golden and tender, or sauté in a pan until crispy. These cooking methods highlight its natural sweetness while giving it a delicious flavor profile.
Can you eat kohlrabi raw?
Yes, kohlrabi can absolutely be eaten raw, and many people enjoy it for its crisp texture and mild flavor. When sliced or julienned, it makes an excellent addition to salads, coleslaw, or vegetable trays. Pair it with dips like hummus or ranch dressing for a crunchy snack.
Raw kohlrabi is not only tasty but also packed with nutrients, including fiber, vitamins C and K, and antioxidants. To enhance the flavor, consider marinating it in a light vinaigrette, which can also help soften its texture and bring out its natural sweetness.
How does kohlrabi taste and what does it pair well with?
Kohlrabi has a mild, slightly sweet flavor reminiscent of broccoli stems or cabbage hearts. Its crunchy texture makes it an enjoyable addition to various dishes, and it readily absorbs flavors from seasonings and dressings. This makes it a versatile vegetable that can complement an array of recipes.
Kohlrabi pairs well with a variety of ingredients. It goes nicely with stronger flavors, such as garlic, ginger, and mustard, and can be combined with herbs like dill or parsley. Additionally, it complements cheeses, nuts, and even citrus, enhancing the overall dish with its unique texture and subtle taste.
How should kohlrabi be stored to keep it fresh?
To maintain the freshness of kohlrabi, it’s best to store it in the refrigerator. After purchasing, do not wash it until you’re ready to use it, as moisture can lead to spoilage. Place the kohlrabi in a plastic bag or an airtight container with a damp paper towel to retain some moisture while preventing it from becoming too wet.
Kohlrabi can typically last up to a week in the fridge if stored properly. If the leaves are still attached, you can remove them to prevent them from drawing moisture away from the bulb. Always check for signs of spoilage regularly, like soft spots or an off smell, and use it promptly for the best flavor and texture.
Are there any health benefits to eating kohlrabi?
Kohlrabi is a powerhouse of nutrition, offering numerous health benefits. It’s low in calories yet rich in vitamins and minerals, especially vitamin C, which supports the immune system and skin health. Additionally, it contains fiber, promoting healthy digestion and aiding in weight management by providing a feeling of fullness.
Moreover, kohlrabi is high in antioxidants, which help combat oxidative stress in the body. The presence of glucosinolates, compounds found in cruciferous vegetables, may also contribute to reducing the risk of certain cancers. Including kohlrabi in your diet can enhance overall health when combined with a balanced diet and active lifestyle.
What dishes can I make with kohlrabi?
Kohlrabi is incredibly versatile and can be included in various types of dishes. You can make kohlrabi slaw by shredding it and mixing it with cabbage, carrots, and a tangy dressing for a refreshing side dish. It also works great in stir-fries or as an ingredient in soups and stews, adding a hearty texture to these meals.
Another delicious option is to roast kohlrabi with other root vegetables, such as carrots and potatoes, seasoned with herbs and spices. It can also be pureed into a creamy soup or used as a replacement for potatoes in recipes like gratins. The possibilities are vast, making kohlrabi a fun ingredient to explore in your cooking adventures.