Kohlrabi

Kohlrabi is a hardy,annual vegetable that is primarily consumed in European countries,although it has also become a vegetable staple in Northern India.The small bulbous vegetable is encased in two harder shells of leaves,which typically don’t soften when cooked.However kohlrabi can be eaten raw or cooked and has been a staple of German cuisine for hundreds of years.

Nutrition Facts:

Kohlrabi consists of calcium,potassium,magnesium,iron as well as vitamins such as vitamin C,B-complex,vitamin K etc.

Health benefits of kohlrabi:

1.Improved digestion:
Kohlrabi is a great source of dietary fiber that can seriously improve your digestive health.Fiber also helps in reducing cramping,bloating etc.

2.Weight loss:
Kohlrabi is the perfect vegetable for weight loss diet, because it is low in calories, high in fibre and is packed with beneficial nutrients.

3.Regulated blood pressure:
Potassium content in kohlrabi functions as a vasodilator,reducing the stain on the cardiovascular system by easing the tension of blood vessels and arteries.

4.Prevents anaemia:
The significant levels of iron found in kohlrabi go hand-in-hand with the potassium content as iron helps to increase the RBC in the body,which is essential to prevent anemia which is characterized by weakness,fatigue,headaches,stomach disorders.

5.Eye care:
Kohlrabi is a rich source of carotene including beta-carotene,which acts as an antioxidant compound in the body particularly in the ocular area.

Side effects of kohlrabi:

1.People who are suffering from acidity should avoid the intake of kohlrabi.
2.If kohlrabi is grown in the greenhouse the amount of nitrates in its composition will increase significantly.This is the first blockers of oxygen in the body that causes cancer.

Fun facts of kohlrabi:

1.Kohlrabi is a biennial vegetable,a low stout cultivator of wild cabbage.
2.Kohlrabi originates from the northeast of Europe.

How to buy and store kohlrabi?

1.Kohlrabi is at its peak from mid spring until mid fall.
2.Select a small size.
3.Choose the smooth skin.
4.Pick the leaves which are green in color.
5.Ignore the color of the bulb.
6.Choose the heavy bulb.
7.Use the leaves and stalks immediately or at-least within a few days.
8.Scrub the kohlrabi bulbs ,wrap them loosely in a plastic or paper bag and refrigerate until you’re ready to use them.
9.Fresh kohlrabi will last up to several weeks in the fridge.
North Indian Dish:

Kohlrabi curry

Ingredients:

1.3 cups kohlrabi peeled and sliced
2.1 onion
3.1 tomato sliced
4.1/4 cups green peas
5.2 dry red chillies
6.1/2 tsp cumin seeds
7.1/2 tsp mustard seeds
8.Few curry leaves
9.1/4 tsp turmeric powder
10.1 tbsp coriander powder
11.2 tbsp grated coconut
12.Salt to taste

Method:

1.Take kohlrabi and peel the outer fibrous part and cut into small squares.
2.Heat oil in a pan ,add cumin seeds and mustard seeds.
3.Add curry leaves,dry red chillies,turmeric powder
4.After 1 minute,add sliced onions and fry till the onions becomes soft.
5.Add tomato slices and cook until they become little soft.Add fresh peas followed by kohlrabi slices and mix all.
6.Now close the lid and cook for about 5 minutes.
7.Add coriander powder,red chilli powder salt as per the taste.
8.Add dry grated coconut ,mix all the ingredients and cook for about few minutes by closing the lid.
9.Cook till kohlrabi slices becomes soft.Turn off the heat and garnish with coriander leaves.

South Indian Dish:

Kohlrabi Kootu Recipe:

Ingredients:

1.3 medium sized kohlrabi
2.3 tbsp moong dal
3.Salt to taste
4.1/4 cup grated coconut
5.1/2 tsp cumin seeds
6.1/2 tsp fried gram dal
7.1 green chilly
8.1 tsp oil
9.1 tsp mustard seeds
10.1 tsp urad dal
11.1 spring curry leaves
12.1 red chilly

Method:

1.Peel the skin off from kohlrabi and cut into two vertical pieces.Chop them into small cubes.Keep aside.
2.Grind coconut,green chillies,cumin seeds,fried gram dal with little water to a fine paste and keep it ready.
3.Take the chopped kohlrabi pieces and moong dal in a small pressure cooker and add a cup of water to it.Pressure cook it for two whistles and open the cooker once the pressure gets released.
4.Now add the coconut paste to the pressure cooked kohlrabi and mix it slowly.Start boiling the kootu in low medium flame for 5 minutes or until the consistency is reached.Switch off the flame once done.
5.Heat the pan and add the items to temper.Let the mustard seeds crackle and urad dal turns brown, then add curry leaves and red chillies.Fry for a minute and add the tempered items to the kootu and mix well.