Veggie of the Week… Kohlrabi!

Kohlrabi is bred from the same plant, brassica oleracea, as cabbage, broccoli and cauliflower. In German, kohlrabi means cabbage turnip, which fits its appearance; it resembles a cabbage turnip hybrid. A popular dish in India and Kashmir, it is a cruciferous vegetable that has a lot going for it.

It can come in green or purple and can be eaten raw or cooked. They taste a lot like broccoli stems…

7 health benefits of kohlrabi:

Cancer Prevention
Kohlrabi contains many of the phytochemicals considered essential in cancer prevention, including glucosinolates, which help the liver detoxify carcinogens. The high antioxidant capacity of kohlrabi helps limit free radical damage to the cells, which is widely linked to many types of cancer.

High In Vitamin C
Kohlrabi contains 140% the DV of vitamin C per one cup serving. Fresh kohlrabi stem is a particularly good source of the powerful antioxidant.

Immune System
The high concentration of vitamin C in kohlrabi may provide great immune system support, which is essential for fighting off illness and preventing disease.

Energy Boost
Vitamin C helps the body absorb essential minerals like iron, which helps boost energy production.

Heart Health
Kohlrabi is low in cholesterol and bad fats but contains a high amount of potassium. Potassium helps counter the effects of sodium, maintains heart rate, and lowers blood pressure.

Digestive Health
One cup of kohlrabi provides 19% the DV of fiber. Fiber helps aid in digestion, promotes regular bowel movements and helps maintain a healthy metabolism and strong intestines.

Weight Loss
Kohlrabi has a great nutrient to calorie ratio, only 36 calories per cup of raw vegetable. It is also high in dietary fiber, which helps promote a healthy metabolism and regulates body weight. This makes it a healthy component of any effective weight loss program.

Here are five favorite ways to eat it. What are yours?

Kohlrabi can get lost if mixed with too many other vegetables or flavors, so here are some simple preparations where the kohlrabi can take center stage. No matter how you prepare ultimately prepare your kohlrabi, it's best to peel off the outermost layer with a vegetable peeler.

1. Sliced thin and eaten raw. When raw, kohlrabi is slightly crunchy and mildly spicy, like radishes. You can toss them in a salad or eat them on their own with a drizzle of good olive oil and a sprinkling of sea salt.

2. Made into fritters. This is a great way to get kids to eat their kohlrabi! Shred the vegetable and mix with an egg and a few tablespoons of flour. Heat oil or butter in a flat skillet, drop on small mounds, and flatten slightly with the back of your spatula. Turn after a few minutes, and serve when both sides are crispy.

3. In soup. We particularly like kohlrabi in a creamy, pureed soup with mild spices so that sweet kohlrabi flavor can really shine through. Also, try adding it to recipes for Cream of Potato, Cream of Broccoli, and even Cream of Mushroom soup!

4. Roasted. When roasted in the oven, the outside of the kohlrabi caramelizes, and the flavor sweetens and mellows. You can slice the kohlrabi thin for toasted "chips" or cube it. We like to toss it with other roasted veggies like eggplant and potatoes for a hearty side dish.

5. Steamed. This is kind of a cheat-suggestion because kohrabi can be used in literally anything once steamed. We throw steamed kohlrabi into frittatas, stir-fries, and pasta dishes. We also like to puree it with a little cream and simple spices. We've also seen recipes for stuffing steamed kohlrabi into empanadas and calzones!

Kohlrabi is found in a lot of Indian cooking, so it naturally does well with traditional Indian spices. It’s also delicious seasoned with just a nice sprinkling salt!

Sautéed Kale with Kohlrabi

Ingredients

  • 1 1/4 pound kohlrabi, bulbs peeled
  • 1/2 teaspoon grated lime zest
  • 2 tablespoons fresh lime juice
  • 1/4 cup extra-virgin olive oil, divided
  • 2 pounds kale (2 bunches), stems and center ribs discarded
  • 5 garlic cloves, finely chopped
  • 1/3 cup salted roasted pistachios, chopped
  • Equipment: an adjustable-blade slicer

Preparation

  • Very thinly slice kohlrabi with slicer.
  • Whisk together lime zest and juice, 2 tablespoons oil, and 1/2 teaspoon each of salt and pepper in a large bowl. Toss kohlrabi with dressing.
  • Finely chop kale. Heat remaining 2 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Sauté garlic until pale golden, about 30 seconds. Add kale by the handful, turning and stirring with tongs and adding more kale as volume in skillet reduces. When all of kale is wilted, sauté with 1/2 teaspoon salt until just tender, about 3 minutes.
  • Transfer to a bowl and cool to room temperature. 3Toss kale with kohlrabi and pistachios.