Introduction to Kohlrabi
Kohlrabi, sometimes called turnip cabbage, is a unique and versatile vegetable often overlooked in the culinary world. With its bulbous, bulb-like shape and crisp texture, kohlrabi offers a delightful crunch and subtle sweetness that makes it an excellent addition to various dishes. If you’re searching for new ways to incorporate this nutritious vegetable into your meals, you’re in the right place. In this guide, we’ll explore how to cook kohlrabi, including preparation methods, recipes, and tips to enhance its delicious flavor.
What is Kohlrabi?
Kohlrabi is a member of the Brassica family, which includes broccoli, cabbage, and brussels sprouts. It is botanically classified as Brassica oleracea var. gongylodes. This vegetable is typically green or purple in color, with a flavor profile that combines the crunchiness of a radish with the sweetness of a turnip.
Nutritional Benefits of Kohlrabi
Kohlrabi is not only tasty but also packed with health benefits. Here are some key nutritional highlights:
- Low in Calories: A cup of raw kohlrabi contains only about 36 calories.
- High in Fiber: This vegetable is an excellent source of dietary fiber, promoting healthy digestion.
- Rich in Vitamins: Kohlrabi is an excellent source of vitamin C, K, and several B vitamins.
- Contains Antioxidants: The antioxidants found in kohlrabi help fight oxidative stress in the body.
With these benefits in mind, incorporating kohlrabi into your diet can be a fantastic way to enhance your overall health.
Choosing the Right Kohlrabi
When shopping for kohlrabi, there are a few key factors to consider to ensure you’re picking the best vegetable.
Visual Characteristics
Look for kohlrabi that is firm and heavy for its size. The skin should be smooth and free of blemishes or soft spots. Both green and purple varieties should have vibrant, fresh hues.
Size Matters
Opt for smaller kohlrabi bulbs, as they tend to be sweeter and more tender. Larger bulbs can be woody and tougher, detracting from the overall culinary experience.
Preparing Kohlrabi for Cooking
Before you start cooking with kohlrabi, proper preparation is essential.
Cleaning Kohlrabi
Begin by washing the kohlrabi under cold water to remove any dirt or debris. Use a vegetable brush to scrub the surface gently, especially if you plan to eat the skin.
Peeled or Unpeeled?
You can cook kohlrabi with the skin on, but it’s often best to peel it if you’re using it in sautés or purees. To peel, simply use a vegetable peeler or a sharp knife, removing the tough outer layer to reveal the tender flesh underneath.
Cooking Methods for Kohlrabi
Kohlrabi can be prepared using several cooking methods, each offering a different taste and texture.
Raw: Salads and Slaws
Kohlrabi can be enjoyed raw, making it a perfect addition to salads and slaws. Its crisp texture adds a satisfying crunch, and its mild flavor works well with various dressings.
Raw Kohlrabi Salad Recipe
To make a fresh kohlrabi salad, follow this simple recipe:
- 1 medium kohlrabi, peeled and julienned
- 1 carrot, peeled and grated
- 1 apple, cored and thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Combine all ingredients in a large bowl, toss gently, and serve immediately for a refreshing and nutritious salad.
Steamed Kohlrabi
Steaming is a popular method to cook kohlrabi while retaining its nutrients. Simply cut the kohlrabi into cubes or slices, place them in a steamer basket, and steam for about 5-7 minutes until tender.
Flavoring Steamed Kohlrabi
To enhance the flavor of steamed kohlrabi, consider the following options:
- Drizzle with melted butter or olive oil.
- Season with salt, pepper, and fresh herbs like dill or parsley.
Roasting Kohlrabi
Roasting kohlrabi brings out its natural sweetness and adds a delightful caramelized flavor.
How to Roast Kohlrabi
- Preheat your oven to 400°F (200°C).
- Cut the kohlrabi into wedges or cubes and toss with olive oil, salt, and pepper.
- Spread the pieces on a baking sheet and roast for 25-30 minutes or until golden brown and tender.
Roasted kohlrabi makes an excellent side dish or addition to grain bowls.
Sautéing Kohlrabi
Sautéing kohlrabi offers a quick and flavorful cooking method that enhances its natural taste.
Easy Sautéed Kohlrabi Recipe
- Heat a tablespoon of olive oil in a skillet over medium heat.
- Add sliced kohlrabi along with diced onions and garlic.
- Sauté for 5-10 minutes until the kohlrabi is tender and slightly browned.
- Season with salt, pepper, and a splash of lemon juice before serving.
This sautéed dish pairs beautifully with grilled meats or can be served as a standalone vegetarian meal.
Creative Kohlrabi Recipes
Now that you’re familiar with the various cooking methods, let’s explore some creative recipes that highlight kohlrabi as the star ingredient.
Kohlrabi and Potato Mash
This comforting twist on traditional mashed potatoes combines kohlrabi and potatoes for a creamy, flavorful dish.
Ingredients
- 1 kohlrabi, peeled and diced
- 2 medium potatoes, peeled and diced
- 1/4 cup milk or cream
- 2 tablespoons butter
- Salt and pepper to taste
Instructions
- Boil kohlrabi and potatoes in salted water until fork-tender, about 15-20 minutes.
- Drain and return to the pot.
- Add milk or cream and butter, then mash until smooth.
- Season with salt and pepper before serving.
Kohlrabi Fritters
These crispy fritters make for a delicious appetizer or snack that everyone will love.
Ingredients
- 1 cup grated kohlrabi
- 1/2 cup all-purpose flour
- 1 egg
- 1/4 cup grated cheese (preferably Parmesan)
- Salt and pepper to taste
Instructions
- In a mixing bowl, combine grated kohlrabi, flour, egg, cheese, salt, and pepper.
- Heat oil in a skillet over medium heat.
- Drop spoonfuls of the mixture into the skillet and flatten slightly.
- Cook for 3-4 minutes on each side until golden brown.
Serve these fritters with a dipping sauce, such as garlic yogurt or sour cream for a delightful treat.
Conclusion: Enjoying Kohlrabi
Kohlrabi is a delightful vegetable that is not only packed with nutrients but also offers endless possibilities in the kitchen. Its versatility allows it to shine in both raw and cooked forms, making it a perfect candidate for salads, side dishes, and more.
Whether you choose to steam, sauté, roast, or enjoy kohlrabi raw, the key is to experiment and discover which preparation you enjoy the most. Try out the recipes in this guide, and don’t hesitate to add your spin to them.
By embracing kohlrabi, you can diversify your meals while reaping the health benefits it has to offer. The next time you spot this quirky vegetable at your local market, you’ll know just how to bring its unique flavors to life in your kitchen. Happy cooking!
What is kohlrabi and how does it taste?
Kohlrabi is a unique vegetable that belongs to the Brassica family, which includes broccoli, cabbage, and kale. Its bulbous stem grows above the ground and can be green, purple, or white in color. The texture of kohlrabi is crisp and crunchy, making it an excellent addition to salads, slaws, or as a raw snack. When cooked, it has a mildly sweet and slightly peppery flavor, comparable to a mix between broccoli stems and cabbage.
The taste of kohlrabi can vary slightly depending on its size. Younger, smaller kohlrabi tends to be sweeter and more tender, while larger ones may have a woodier texture and a sharper flavor. This versatility allows it to be used in a wide variety of dishes, both raw and cooked, making it a favorite among chefs and home cooks alike.
How do you prepare kohlrabi for cooking?
Preparing kohlrabi is quite simple and can be done in a few easy steps. Start by washing the kohlrabi under cool running water to remove any dirt or debris. Next, use a sharp knife to trim off the leaves and stems, as they are not typically consumed. If your kohlrabi has tough skin—common with larger specimens—peel it with a vegetable peeler to reveal the tender flesh beneath.
Once peeled, the kohlrabi can be cut in various ways depending on your intended recipe. You can dice, slice, or julienne it for salads, or cut it into wedges or cubes for roasting and stir-frying. Always keep in mind that kohlrabi cooks more evenly when cut into uniform sizes, so try to keep your pieces as consistent as possible for optimal cooking results.
What are some popular ways to cook kohlrabi?
Kohlrabi can be prepared using several cooking methods, each highlighting its unique texture and flavor. It can be boiled or steamed, making it tender and easy to mash, which is perfect for blending with potatoes or other root vegetables. Roasting kohlrabi brings out its natural sweetness and adds a lovely caramelization, enhancing your dish’s overall taste. Simply toss it with olive oil, salt, and pepper before roasting in the oven.
You can also incorporate kohlrabi into stir-fries, where its crunchy texture can hold up against other ingredients. It can be sliced thinly and added raw to salads or coleslaw for a refreshing crunch. For those looking to experiment, kohlrabi can be spiralized into noodles or used in a variety of soups and stews, where it absorbs flavors beautifully while maintaining its distinct bite.
Can you eat kohlrabi raw?
Yes, kohlrabi can be enjoyed raw and is often used in salads or as a crunchy snack. Its crispiness makes it an excellent addition to vegetable platters or given a quick toss in a light dressing. When using kohlrabi raw, it’s best to select younger, smaller bulbs since they tend to be tender and less fibrous. A simple dipping sauce or a sprinkle of salt can enhance its natural sweetness.
To utilize kohlrabi in raw preparations, simply peel and slice it into sticks or rounds. It can also be grated for inclusion in slaws or salads, where it adds a delightful crunch. For an extra flavor boost, consider pairing kohlrabi with citrus, nuts, or other vegetables to create a vibrant, refreshing dish that showcases its unique qualities.
How should kohlrabi be stored?
Kohlrabi should be stored in a cool, dark place, ideally in the vegetable crisper drawer of your refrigerator. When properly stored, kohlrabi can last up to a week or more. To prolong its freshness, remove any dirty or damaged leaves before storing the bulbs, as these can lead to spoilage. Keeping kohlrabi in a perforated plastic bag can help maintain humidity levels while allowing air circulation.
If you’ve cut or peeled the kohlrabi, it is best to store any leftovers in an airtight container, ensuring that it is consumed within a couple of days for optimal freshness. You can also blanch and freeze kohlrabi if you need to preserve it for longer periods of time, making it easy to enjoy this versatile vegetable in later recipes.
What are the nutritional benefits of kohlrabi?
Kohlrabi is a nutrient-dense vegetable that offers a wealth of health benefits. It is low in calories while being packed with dietary fiber, which aids in digestive health and can help you feel full longer. Additionally, kohlrabi is a good source of vitamins C and K, both of which play essential roles in supporting immune function and bone health, respectively. The presence of antioxidants also contributes to its protective health benefits.
Furthermore, kohlrabi contains beneficial phytonutrients, including glucosinolates, which are known for their potential anti-cancer properties. With its high water content and plethora of vitamins and minerals, kohlrabi is a valuable addition to any balanced diet, promoting overall well-being while offering culinary versatility. Incorporating kohlrabi into your meals can contribute to a healthier lifestyle with minimal effort.