Kohlrabi Kraze: Unveiling the Versatility of This Underrated Vegetable with Delicious Recipes
Kohlrabi, also known as the German turnip or turnip cabbage, is a member of the Brassica family, which also includes cabbage, broccoli, and cauliflower. Despite its somewhat unusual appearance – a bulbous stem with leafy greens sprouting out – kohlrabi is a surprisingly versatile and delicious vegetable. Often overlooked in favor of its more popular cousins, kohlrabi boasts a mild, slightly sweet flavor and a crisp texture, making it a delightful addition to a wide range of dishes. This article will delve into the world of kohlrabi, exploring its nutritional benefits, preparation techniques, and a selection of tantalizing recipes that will inspire you to embrace this underrated vegetable.
What Exactly IS Kohlrabi?
Let’s address the elephant in the room: what *is* that strange-looking vegetable? Kohlrabi, in essence, is a swollen stem that grows above ground. The edible part is the bulb, which can range in color from pale green to purple. Both the bulb and the leaves are edible, though the leaves tend to be tougher and are best cooked. The flavor is often described as a cross between a turnip and a cabbage, but milder and sweeter. Its texture is similar to a crisp apple or jicama.
Nutritional Powerhouse: The Benefits of Eating Kohlrabi
Beyond its unique flavor and texture, kohlrabi is a nutritional powerhouse, offering a wealth of health benefits:
* **Rich in Vitamin C:** Kohlrabi is an excellent source of vitamin C, a powerful antioxidant that supports immune function, protects against cell damage, and promotes collagen production for healthy skin.
* **Good Source of Fiber:** The high fiber content in kohlrabi aids digestion, promotes satiety, and helps regulate blood sugar levels.
* **Potassium Power:** Kohlrabi is a good source of potassium, an essential mineral that helps regulate blood pressure, maintain fluid balance, and support muscle function.
* **Vitamin B6 Boost:** It contains vitamin B6, important for brain development and function, as well as the production of neurotransmitters.
* **Manganese Marvel:** Kohlrabi provides manganese, an essential trace mineral involved in bone formation, wound healing, and metabolism.
* **Low in Calories:** It’s a low-calorie vegetable, making it a great choice for those watching their weight.
* **Antioxidant Properties:** Kohlrabi contains various antioxidants, including glucosinolates and isothiocyanates, which have been linked to cancer prevention.
Choosing and Storing Kohlrabi
When selecting kohlrabi, look for firm, unblemished bulbs that feel heavy for their size. Smaller kohlrabi (about 2-3 inches in diameter) tend to be more tender and flavorful. If the leaves are attached, they should be vibrant green and crisp. Avoid kohlrabi with soft spots or bruises.
To store kohlrabi, remove the leaves (if attached) and store them separately in a plastic bag in the refrigerator. The kohlrabi bulb itself can be stored in a plastic bag in the refrigerator for up to several weeks. The leaves will keep for a few days.
Preparing Kohlrabi: From Bulb to Bite
Preparing kohlrabi is relatively straightforward. Here’s a step-by-step guide:
1. **Wash the Kohlrabi:** Thoroughly wash the kohlrabi bulb under cold running water to remove any dirt or debris.
2. **Remove the Leaves:** If the leaves are attached, separate them from the bulb. As mentioned earlier, the leaves are edible but can be tougher, so they often benefit from cooking.
3. **Peel the Bulb:** Use a vegetable peeler or a paring knife to remove the tough outer skin of the bulb. The thickness of the skin can vary depending on the size and age of the kohlrabi. Make sure to remove all the fibrous outer layer, as it can be quite tough and bitter.
4. **Cut or Slice:** Once peeled, you can cut the kohlrabi bulb into various shapes and sizes depending on your recipe. You can dice it, slice it, julienne it, or even grate it.
Cooking Methods: Unleashing Kohlrabi’s Flavor Potential
Kohlrabi can be enjoyed raw or cooked, offering a range of culinary possibilities. Here are some popular cooking methods:
* **Raw:** When eaten raw, kohlrabi has a crisp, refreshing texture and a mild, slightly sweet flavor. It can be added to salads, slaws, or crudités platters.
* **Steaming:** Steaming kohlrabi preserves its nutrients and delicate flavor. Steam diced or sliced kohlrabi until tender-crisp, about 5-10 minutes.
* **Boiling:** Boiling is another simple way to cook kohlrabi. Boil diced or sliced kohlrabi in salted water until tender, about 10-15 minutes.
* **Roasting:** Roasting kohlrabi brings out its natural sweetness and creates a slightly caramelized flavor. Toss diced kohlrabi with olive oil, salt, and pepper, and roast at 400°F (200°C) for 20-25 minutes, or until tender and golden brown.
* **Sautéing:** Sautéing kohlrabi is a quick and easy way to cook it. Sauté diced or sliced kohlrabi in a pan with olive oil or butter until tender-crisp, about 5-7 minutes.
* **Stir-frying:** Kohlrabi works well in stir-fries, adding a crisp and refreshing element. Add diced or sliced kohlrabi to your favorite stir-fry recipe.
* **Grilling:** Grilled kohlrabi develops a smoky and slightly charred flavor. Brush kohlrabi slices with olive oil and grill over medium heat until tender and slightly browned.
Kohlrabi Recipes: From Simple Sides to Satisfying Mains
Now that you know how to select, prepare, and cook kohlrabi, let’s explore some delicious recipes that showcase its versatility:
Recipe 1: Kohlrabi and Apple Slaw
This refreshing slaw is a perfect side dish for picnics, barbecues, or potlucks. The combination of kohlrabi, apple, and a creamy dressing creates a delightful balance of flavors and textures.
**Ingredients:**
* 1 medium kohlrabi bulb, peeled and julienned
* 1 large apple (such as Granny Smith or Honeycrisp), julienned
* 1/4 cup mayonnaise
* 2 tablespoons plain yogurt or sour cream
* 1 tablespoon apple cider vinegar
* 1 tablespoon honey or maple syrup
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* Optional: 1/4 cup chopped walnuts or pecans for added crunch
**Instructions:**
1. In a large bowl, combine the julienned kohlrabi and apple.
2. In a separate small bowl, whisk together the mayonnaise, yogurt (or sour cream), apple cider vinegar, honey (or maple syrup), salt, and pepper.
3. Pour the dressing over the kohlrabi and apple mixture and toss to coat evenly.
4. If desired, stir in the chopped walnuts or pecans.
5. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
6. Serve chilled and enjoy!
Recipe 2: Roasted Kohlrabi with Parmesan Cheese
This simple roasted kohlrabi recipe is a delicious and easy way to enjoy this versatile vegetable. Roasting brings out its natural sweetness and the Parmesan cheese adds a savory touch.
**Ingredients:**
* 1 large kohlrabi bulb, peeled and diced into 1-inch cubes
* 2 tablespoons olive oil
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 cup grated Parmesan cheese
* Optional: 1 clove garlic, minced
* Optional: Fresh herbs, such as thyme or rosemary, chopped
**Instructions:**
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss the diced kohlrabi with olive oil, salt, pepper, and minced garlic (if using).
3. Spread the kohlrabi in a single layer on a baking sheet.
4. Roast for 20-25 minutes, or until tender and golden brown, flipping halfway through.
5. Remove from oven and sprinkle with grated Parmesan cheese and fresh herbs (if using).
6. Return to oven for another 2-3 minutes, or until the Parmesan cheese is melted and slightly browned.
7. Serve immediately and enjoy!
Recipe 3: Creamy Kohlrabi Soup
This creamy and comforting soup is perfect for a chilly day. The kohlrabi lends a subtle sweetness and the creamy base makes it incredibly satisfying.
**Ingredients:**
* 1 tablespoon olive oil or butter
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 2 medium kohlrabi bulbs, peeled and diced
* 4 cups vegetable broth or chicken broth
* 1/2 cup heavy cream or coconut milk (for a dairy-free option)
* Salt and pepper to taste
* Optional: Fresh chives or parsley, chopped, for garnish
**Instructions:**
1. In a large pot or Dutch oven, heat the olive oil or butter over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for another minute until fragrant.
4. Add the diced kohlrabi and cook for 5-7 minutes, stirring occasionally.
5. Pour in the vegetable broth or chicken broth and bring to a boil.
6. Reduce heat and simmer for 15-20 minutes, or until the kohlrabi is tender.
7. Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a regular blender and blend until smooth (be careful when blending hot liquids).
8. Stir in the heavy cream or coconut milk and season with salt and pepper to taste.
9. Heat through gently, but do not boil.
10. Serve hot, garnished with fresh chives or parsley, if desired.
Recipe 4: Kohlrabi and Carrot Fritters
These savory fritters are a delicious and healthy snack or appetizer. The combination of kohlrabi, carrot, and a few simple ingredients creates a flavorful and satisfying treat.
**Ingredients:**
* 1 medium kohlrabi bulb, peeled and grated
* 1 medium carrot, peeled and grated
* 1/4 cup all-purpose flour or chickpea flour (for a gluten-free option)
* 1 egg, lightly beaten
* 1 tablespoon chopped fresh cilantro or parsley
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* Olive oil or vegetable oil for frying
**Instructions:**
1. In a large bowl, combine the grated kohlrabi and carrot.
2. Add the flour, egg, cilantro (or parsley), salt, and pepper. Mix well until all ingredients are combined.
3. Heat a thin layer of olive oil or vegetable oil in a large skillet over medium heat.
4. Drop spoonfuls of the kohlrabi mixture into the hot oil, forming small fritters.
5. Cook for 3-4 minutes per side, or until golden brown and cooked through.
6. Remove the fritters from the skillet and place them on a paper towel-lined plate to drain excess oil.
7. Serve warm and enjoy!
Recipe 5: Stir-Fried Kohlrabi with Ginger and Garlic
This quick and easy stir-fry is a flavorful and healthy weeknight meal. The kohlrabi adds a crisp and refreshing element to the dish, while the ginger and garlic provide a warm and aromatic flavor.
**Ingredients:**
* 1 tablespoon vegetable oil
* 1 inch ginger, peeled and minced
* 2 cloves garlic, minced
* 1 medium kohlrabi bulb, peeled and julienned or diced
* 1 red bell pepper, julienned
* 1/4 cup soy sauce or tamari (for a gluten-free option)
* 1 tablespoon rice vinegar
* 1 teaspoon sesame oil
* Optional: Red pepper flakes, to taste
* Optional: Sesame seeds, for garnish
**Instructions:**
1. Heat the vegetable oil in a large skillet or wok over high heat.
2. Add the minced ginger and garlic and stir-fry for about 30 seconds until fragrant.
3. Add the julienned or diced kohlrabi and red bell pepper and stir-fry for 3-5 minutes, or until the vegetables are tender-crisp.
4. In a small bowl, whisk together the soy sauce (or tamari), rice vinegar, and sesame oil.
5. Pour the sauce over the vegetables and stir-fry for another minute until heated through.
6. If desired, add red pepper flakes for a touch of heat.
7. Serve immediately over rice or noodles, garnished with sesame seeds, if desired.
Beyond the Bulb: Using Kohlrabi Greens
Don’t discard the kohlrabi greens! They are perfectly edible and can be used in a variety of ways. They have a slightly stronger flavor than the bulb, similar to collard greens or kale.
* **Sautéed Greens:** Sauté the greens with garlic and olive oil for a simple and nutritious side dish.
* **Added to Soups and Stews:** Chop the greens and add them to soups and stews for extra flavor and nutrients.
* **Used in Salads:** Young, tender kohlrabi greens can be added to salads for a peppery bite.
* **Blended into Smoothies:** Add a handful of kohlrabi greens to your favorite smoothie for a boost of vitamins and minerals.
Conclusion: Embrace the Kohlrabi!
Kohlrabi is a truly versatile and nutritious vegetable that deserves more recognition. With its mild, slightly sweet flavor and crisp texture, it can be enjoyed in countless ways, from raw salads to roasted side dishes to creamy soups. By experimenting with the recipes and preparation techniques outlined in this article, you can unlock the full potential of kohlrabi and add a delicious and healthy new ingredient to your culinary repertoire. So, the next time you’re at the farmers market or grocery store, don’t be intimidated by that strange-looking bulb – embrace the kohlrabi and discover a world of flavor!