Weird and Wonderful Kohl Rabi

Kohl Rabi is a tuberous vegetable that is part of the brassica family (along with broccoli, cauliflower and kale). It has a slightly sweet flavour. It looks and sounds a little odd, so why would you add to this food?

Kohl Rabi is a nutritional power house. It contains only 27 calories per 100grams. In this 100grams only 6 grams of carbohydrates and 4 grams of fibre. This makes it a very low GI vegetable that’s great for both regulating blood sugar levels and overall digestive health.

Kohl Rabi is also nutrient dense, particularly with regards to minerals, being a great source of calcium, magnesium, iron, potassium and phosphorus, making it particularly bone friendly. It also contains selenium, and B vitamins. It is also a good source of vitamin C, with around 62mg per 100g. The leaves or tops of root are a great source or carotene and vitamin A,

sciencedaily.com

A great benefit of eating Kohl Rabi are the phytochemicals that are present in vegies from the brassica family, isothiocyanates, sulforaphane, and indole-3-carbinol. Research suggests these phytochemicals can help reduce the effect of carcinogens on our cells.

The high level of nutrients such as carotenes, vitamin A and vitamin C in cruciferous vegetables provide a great antioxidant profile, and have been shown to be beneficial in heart disease and stroke, not to mention eye health and skin.

When buying Kohl Rabi, purchase ones that are less than 8cm width, any large than this and they could be ‘woody’, also choose ones that are firm with smooth, unwrinkled skin. Keep it in a cool dark place, leaving it in the fridge could lead it to go bad more quickly. If stored correctly it should last a week or two at home.

To cook it, take the top off, chop it up and boil it for up to 10 minutes. Or just throw it into soups and stews. It’s pretty sturdy and versatile.

So, now you know why you want to eat it, and how to choose and keep it, but still not sure what to do with Kohl Rabi? Here are 2 recipes.

 

Greek Style Kohl Rabi

http://vegbox-recipes.co.uk/ingredients/kohl-rabi.php

 Ingredients

Serves 4 as a starter or snack

 •2 small/medium Kohlrabi

 •2 pears

 •100 g of Feta cheese

•100g salad leaves

 •50g dates

 •1 tablespoon honey

 •2 tablespoons balsamic vinegar

 •2 tablespoons olive oil

Directions

1. Peel the kohlrabi and chop into dice, about 1cm big.

2. Put the kohlrabi on a baking tray and drizzle with the olive oil.

3. Bake at 180 C for 20 minutes, or until softened.

4. Slice the pears in half and cut away the cores. Cut the pears into slices.

5. Put the salad on a large serving plate and arrange the pear slices and kohl rabi on top.

6. Crumble the Feta on top of this.

7. Make the dressing: Chop the dates and mix with the balsamic vinegar and honey.

8. Drizzle over the salad.

Kohl Rabi curry

http://cooks-hideout.blogspot.com.au/2007/12/kohlrabi-curry.html

Ingredients:

Kohlrabi - 3, diced along with the greens

Onion - 1 medium, diced

Garlic - 1 clove, minced

Tomatoes - 2 medium, chopped

Green chilies - 2, chopped

Tamarind paste - 1 tbsp.

Jaggery - 1 tsp. (or to taste)

Red Chili powder - 1 tsp.

Mustard seeds - 1/2 tsp.

Cumin seeds - 1/2 tsp.

Salt - to taste

Directions

1.      Microwave chopped kohlrabi for 5 minutes or until tender. (Pressure cooking works fine too)

2.      Heat 1 tbsp. oil in a pan, add the seeds and after they pop, sauté onions till translucent.

3.      Add tomatoes and green chilies; cover and cook till tender.

4.      Add boiled kohlrabi along with the greens, red chili powder, tamarind paste, jaggery, salt and 1/2 cup of water. Cover and simmer for about 10 minutes or till the gravy thickens.

Enjoy J