Kohlrabi, a cross between a cabbage and a turnip, is a versatile and nutritious vegetable that offers a unique blend of flavors and textures. Despite its potential, kohlrabi remains a relatively underutilized ingredient in many kitchens. This article aims to change that by providing a detailed and engaging guide on how to prepare kohlrabi, covering its history, nutritional benefits, selection, storage, and various cooking methods.
Introduction to Kohlrabi
Kohlrabi, also known as German turnip or turnip cabbage, has been cultivated for centuries. Its name is derived from the German words “kohl,” meaning cabbage, and “rabi,” meaning turnip. This cruciferous vegetable is a cool-season crop, typically grown in the spring or fall, and is characterized by its bulbous stem and leafy greens. Kohlrabi is a member of the Brassica family, which includes other popular vegetables like broccoli, cauliflower, and kale.
Nutritional Benefits of Kohlrabi
Kohlrabi is an excellent source of essential vitamins, minerals, and antioxidants. It is rich in vitamin C, containing about 75% of the daily recommended intake per 100 grams. Kohlrabi is also a good source of fiber, potassium, and magnesium, making it an excellent addition to a healthy diet. The vegetable contains a range of phytochemicals, including glucosinolates, which have been shown to have anti-inflammatory and anti-cancer properties.
Selection and Storage of Kohlrabi
When selecting kohlrabi, look for bulbs that are firm and compact, with no signs of softening or bruising. The leaves should be Fresh and green, with no yellowing or wilting. Kohlrabi can be stored in the refrigerator for up to a week, wrapped in a plastic bag or wrapped in a damp cloth. It is essential to keep kohlrabi away from ethylene-producing fruits, such as apples and bananas, as they can cause the vegetable to spoil faster.
Preparing Kohlrabi
Kohlrabi can be prepared in a variety of ways, from raw to cooked, and can be used in a range of dishes, from salads and slaws to soups and stews. Here are some steps to follow when preparing kohlrabi:
Peeling and Chopping Kohlrabi
To prepare kohlrabi, start by peeling the bulb using a vegetable peeler or a sharp knife. Remove any tough or fibrous skin, and then chop the kohlrabi into desired shapes and sizes. For raw preparations, such as salads or slaws, it is best to use a mandoline or a sharp knife to slice the kohlrabi into thin, uniform pieces.
Cooking Kohlrabi
Kohlrabi can be cooked using a range of methods, including steaming, boiling, roasting, and sautéing. To steam kohlrabi, place the chopped vegetable in a steamer basket over boiling water, cover with a lid, and cook for 5-7 minutes, or until tender. To boil kohlrabi, place the chopped vegetable in a large pot of salted water, bring to a boil, and then reduce the heat and simmer for 10-15 minutes, or until tender.
Roasting Kohlrabi
Roasting is an excellent way to bring out the natural sweetness of kohlrabi. To roast kohlrabi, preheat the oven to 425°F (220°C). Toss the chopped kohlrabi with olive oil, salt, and pepper, and spread on a baking sheet. Roast for 20-25 minutes, or until the kohlrabi is tender and caramelized.
Sautéing Kohlrabi
Sautéing is a quick and easy way to cook kohlrabi. To sauté kohlrabi, heat some oil in a pan over medium heat. Add the chopped kohlrabi and cook, stirring occasionally, until tender and lightly browned. Garlic and ginger are excellent additions to sautéed kohlrabi, and can be added to the pan along with the vegetable.
Using Kohlrabi in Recipes
Kohlrabi can be used in a wide range of recipes, from simple salads and slaws to complex soups and stews. Here are some ideas for using kohlrabi in your cooking:
Kohlrabi can be used as a crunchy addition to salads, slaws, and sandwiches. It can also be used as a low-carb substitute for cabbage or broccoli in many recipes. Kohlrabi is an excellent addition to soups and stews, where it can add texture and flavor. It can also be used as a vegetable side dish, roasted or sautéed with herbs and spices.
Combining Kohlrabi with Other Ingredients
Kohlrabi pairs well with a range of ingredients, including citrus, nuts, and seeds. It can be combined with apples and onions to make a delicious slaw, or with garlic and ginger to make a flavorful stir-fry. Kohlrabi can also be paired with cheese and herbs to make a tasty salad or side dish.
| Ingredient | Description |
|---|---|
| Citrus | Orange, lemon, or lime juice can be used to add brightness and flavor to kohlrabi dishes |
| Nuts | Chopped nuts like almonds or walnuts can be used to add crunch and texture to kohlrabi salads and slaws |
| Seeds | Sesame seeds or pumpkin seeds can be used to add nutty flavor and crunch to kohlrabi dishes |
Conclusion
Kohlrabi is a versatile and nutritious vegetable that can be used in a wide range of dishes. By following the tips and techniques outlined in this article, you can unlock the flavor and nutrition of kohlrabi and add it to your repertoire of favorite ingredients. Whether you prefer your kohlrabi raw or cooked, there are countless ways to prepare and enjoy this delicious vegetable. So next time you’re at the market or in the garden, be sure to give kohlrabi a try and discover its unique flavor and texture for yourself.
What is kohlrabi and where does it come from?
Kohlrabi is a vegetable that belongs to the Brassica family, which also includes cabbage, broccoli, and cauliflower. It is a cross between a cabbage and a turnip, and its name is derived from the German words “kohl” meaning cabbage and “rabi” meaning turnip. Kohlrabi is native to Europe and has been cultivated for centuries, with its popularity spreading to other parts of the world, including Asia and the Americas.
Kohlrabi is a cool-season crop, which means it thrives in temperate climates with moderate temperatures and ample moisture. It is typically grown in the spring or fall, and is harvested when the bulbs are between 2-5 inches in diameter. Kohlrabi is a versatile vegetable that can be eaten raw or cooked, and its flavor and texture are often described as a combination of cabbage, broccoli, and carrot. It is a good source of vitamins C and K, potassium, and fiber, making it a nutritious addition to a variety of dishes.
How do I select and store kohlrabi?
When selecting kohlrabi, look for bulbs that are firm and heavy for their size, with no signs of soft spots or blemishes. The skin should be smooth and slightly tender, with a vibrant green or purple color. Avoid kohlrabi with yellow or wilted leaves, as this can be a sign of age or poor quality. It’s also important to choose kohlrabi that is the right size for your needs, as larger bulbs can be woody and less flavorful.
To store kohlrabi, keep it in the refrigerator, where it will keep for up to a week. Wrap the bulbs in plastic or a damp cloth to maintain humidity and prevent moisture loss. Kohlrabi can also be frozen or fermented, which can help extend its shelf life and add to its versatility in cooking. Before storing, trim the leaves from the bulb, as they can absorb moisture and cause the kohlrabi to become soggy. With proper storage and handling, kohlrabi can remain fresh and flavorful for a longer period, allowing you to enjoy its unique taste and nutritional benefits.
What are the different types of kohlrabi and their uses?
There are several types of kohlrabi, each with its own unique characteristics and uses. The most common varieties are the green and purple types, which differ mainly in their color and flavor. Green kohlrabi is milder and sweeter, while purple kohlrabi has a slightly stronger and earthier taste. Other types of kohlrabi include the white and red varieties, which are less common but still offer interesting flavor profiles. In terms of usage, kohlrabi can be eaten raw, steamed, roasted, or sautéed, making it a versatile ingredient for a range of dishes.
The choice of kohlrabi type will depend on personal preference and the intended use in cooking. For example, green kohlrabi is great for salads and slaws, while purple kohlrabi adds a nice pop of color to roasted vegetable dishes. White kohlrabi is often used in Asian cuisine, where it is pickled or fermented to add flavor and texture to dishes. Regardless of the type, kohlrabi is a great addition to many recipes, and its unique flavor and nutrition make it a valuable ingredient in a healthy and balanced diet.
How do I prepare kohlrabi for cooking?
Preparing kohlrabi for cooking is relatively straightforward. First, trim the leaves from the bulb, and then peel the skin using a vegetable peeler or a sharp knife. The skin can be tough and fibrous, so it’s best to remove it to reveal the tender and flavorful flesh inside. Next, cut the kohlrabi into the desired shape and size, depending on the recipe. This can include slicing, dicing, or shredding, and kohlrabi can be used in a variety of dishes, from soups and stews to salads and stir-fries.
To bring out the natural sweetness of kohlrabi, it’s a good idea to cook it briefly, either by steaming, roasting, or sautéing. This helps to break down the cell walls and release the enzymes that contribute to its unique flavor and texture. Kohlrabi can also be eaten raw, and it makes a great addition to salads and slaws. When cooking kohlrabi, it’s best to use gentle heat and minimal water to preserve its delicate flavor and nutrients. With a little practice and experimentation, you can unlock the full flavor and nutrition of kohlrabi and enjoy its many culinary benefits.
What are the nutritional benefits of kohlrabi?
Kohlrabi is a nutrient-rich vegetable that offers a range of health benefits. It is low in calories and high in fiber, making it a great addition to weight loss diets and digestive health. Kohlrabi is also an excellent source of vitamins C and K, potassium, and folate, which are essential for immune function, heart health, and fetal development during pregnancy. The high water content of kohlrabi makes it a refreshing and hydrating ingredient, perfect for hot summer days or post-workout snacks.
In addition to its wealth of vitamins and minerals, kohlrabi contains a range of phytochemicals and antioxidants that have been linked to several health benefits. These include reducing inflammation, improving cognitive function, and supporting cancer prevention. The fiber content of kohlrabi can also help to regulate blood sugar levels and promote healthy gut bacteria, making it a valuable ingredient for people with diabetes or digestive issues. Overall, kohlrabi is a nutritious and versatile vegetable that can add flavor, texture, and nutrition to a variety of dishes, making it a great addition to a healthy and balanced diet.
Can I grow my own kohlrabi at home?
Yes, you can grow your own kohlrabi at home, provided you have the right climate and soil conditions. Kohlrabi prefers well-drained soil and full sun to partial shade, making it a great crop for gardens with mild winters and cool summers. It’s a relatively easy vegetable to grow, and it can be direct-sown in the spring or fall, about 2-3 weeks before the last frost date. Kohlrabi requires consistent moisture and fertilization, but it’s generally pest- and disease-free, making it a low-maintenance crop for home gardeners.
To grow kohlrabi at home, start by preparing the soil with compost and fertilizer, and then sow the seeds about 1-2 inches deep and 2-3 inches apart. Keep the soil consistently moist during the first few weeks after sowing, and then reduce watering to about 1 inch per week. Kohlrabi is ready to harvest when the bulbs are between 2-5 inches in diameter, usually about 50-60 days after sowing. With proper care and attention, you can enjoy a bountiful harvest of fresh kohlrabi, and experience the satisfaction of growing your own nutritious and delicious food at home.
What are some creative ways to use kohlrabi in cooking?
Kohlrabi is a versatile ingredient that can be used in a variety of creative ways, from soups and stews to salads and stir-fries. One popular way to use kohlrabi is to make a slaw, either on its own or combined with other vegetables like cabbage and carrot. Kohlrabi can also be roasted or grilled, bringing out its natural sweetness and adding a nice caramelized flavor to dishes. For a more exotic flavor, try pickling or fermenting kohlrabi, which can add a tangy and umami taste to a range of dishes.
Another creative way to use kohlrabi is to make a soup or puree, which can be a great way to enjoy its nutritional benefits and flavor. Simply sauté the kohlrabi with some onions and garlic, and then blend it with chicken or vegetable broth and cream. You can also add kohlrabi to your favorite stir-fry or sauté, where it pairs well with ingredients like ginger, soy sauce, and sesame oil. With its unique flavor and texture, kohlrabi is a great ingredient to experiment with, and its versatility makes it a valuable addition to any kitchen.