The top benefits, nutritional values, Uses and storage of KohlrabiNuturemite
Kohlrabi belongs to the cruciferous vegetable family. It smells like cabbage and tastes like broccoli stems. Kohlrabi can be green or purple in color.
Kohlrabi is very nutritious and has many health benefits like its ability to improve your digestive processes, help you lose weight, may reduce the risk of cancer, boost the immune system, regulate the metabolism, increase circulation, strengthen bones, improve vision health, and assists in protecting muscle and nerve function.
Kohlrabi contains dietary fiber which improves the digestive system, prevents constipation, reduces cramping and bloating and improves the gastrointestinal system along with nutrient uptake efficiency.
Kohlrabi is high in fiber and low in calories which helps to maintain the weight by reducing the carvings to eat more and making us feel full.
Boosts Energy Level
Kohlrabi contains potassium which helps to increase the energy level of the body and helps us to remain in shape and keeps alert all day.
Regulates Blood Pressure
Kohlrabi contains potassium which regulates fluid movement in the body, eases the tension of blood vessels and arteries. It also lowers the risk of strokes, heart attacks, increases blood circulation throughout the body and reduces the risk of cardiovascular disease.
Kohlrabi contains potassium, calcium, and iron which reduces the risk of anemia and boosts the immune system and cardiovascular system.
Improves Bone Strength
Kohlrabi contains iron, magnesium, and calcium which boosts bone health and reduces the risk of osteoporosis.
Kohlrabi contains beta-carotene, vitamin A which reduces the risk of macular degeneration, cataracts, free radicals, and oxidative stress. It also boosts eye health.
Increases your Metabolism
Kohlrabi contains B-vitamins which increases the metabolism of the body and prevents the risk of many diseases.
Kohlrabi contains potent phytochemicals including isothiocyanates, sulforaphane, and indole-3-carbinol which reduces the risk of developing cancer.
Kohlrabi can be eaten at any time of day. Kohlrabi goes well with dairy products such as Butter, sour cream, parmesan, swiss cheese, and cream. Fruits and Veggies such as Cabbage, broccoli, mushrooms, carrots, fennel, celery root, potatoes, spinach, turnips, corn, bean sprouts, lemons, and apples.Herbs and Spices such as Mustard, cilantro, dill, garlic, and salt. Savory such as Sesame oil, bacon, rice, quinoa, seafood, chicken, and beef. Goes well with kohlrabi
Kohlrabi Nutrition Facts
Kohlrabi is thus extremely valued in countries and cuisines around the world not just for its diversity in the change of state applications however conjointly as a result of it’s jam-packed with nutrients and minerals. in line with executive department National Nutrient Base, kohlrabi consists of calcium, potassium, magnesium, iron, and Ca, additionally as vitamins, like antioxidants, B-complex vitamins, vitamin A, and fat-soluble vitamins together with that, it’s conjointly high in dietary fiber and antioxidant compounds like phytochemicals and numerous carotenes.
Ways to use kohlrabi
Serve steamed, mashed or during a fry. Bake, stuff, or increase soups, braises or stews. Young kohlrabi may be consumed raw, sliced or finely grated during a dish. Kohlrabi leaves area unit terribly high in nutrients and may be treated like spinach – consumed raw or steamed. Kohlrabi may be in the raw, sliced and grated and employed in salads, sandwiches, wraps or sliced and consumed as a snack. Enjoy versatile kohlrabi raw, steamed, fried, boiled, baked, grilled or roasted! simply make sure you take away any powerful outer skin before ingestion the bulbs and eat the leaves as you’d kale or spinach.
In addition to being consumed on its own, kohlrabi is delicious intercalary to soups, stews, and curries. they’ll be stir deep-fried with alternative veggies and served over rice for a fast dinner and even steamed and mashed in with potatoes.
How to buy and store kohlrabi
Buy fresh kohlrabi. It can be stored for several weeks in a refrigerator wrapped loosely in a paper or plastic bag.
Seasons in which kohlrabi is available
Kohlrabi is available from the month of June to July.
How to make Kohlrabi Recipe (Knol Khol Curry)
- 3 cups Kohlrabi, peeled and sliced
- 1 Onion
- 1 Tomato, diced
- 1/4 cup Green peas (Matar)
- 2 Dry red chilies
- 1/2 teaspoon Cumin seeds (Jeera)
- 1/2 teaspoon Mustard seeds
- 1 teaspoon Black Urad Dal (Split)
- Curry leaves, few
- 1/4 teaspoon Turmeric powder (Haldi)
- 1/2 teaspoon Red chili powder
- 1 tablespoon Coriander Powder (Dhania)
- 2 tablespoons Desiccated Coconut
- Salt, for taste
- To begin making the Kohlrabi recipe, take kohlrabi and peel the outer fibrous part and cut into small squares.
- Heat oil in a heavy bottomed pan. When heated, add cumin seeds and mustard seeds. When they splutter, add a teaspoon of black urad dal.
- Saute until the dal turns brown. Now add in curry leaves, dry red chilies and turmeric powder.
- After 1 minute, add sliced onions and fry till the onions become soft.
- Add tomato slices and cook till they become a little soft. Add fresh peas followed by kohlrabi slices and mix everything.
- Now close the lid and cook for some more time mixing at regular intervals
- Add spices – coriander powder, red chili powder, and salt as per taste.
- Add dry desiccated coconut, mix everything and cook for a few minutes by closing lid.
- Cook till kohlrabi slices become soft. Turn off the heat and garnish with coriander leaves.
- Serve Kohlrabi along with Dal Tadka and Steamed Rice for a weekday meal with your family.
How to make South Indian Style Kohlrabi Kootu Recipe | Nool Kol Kootu | KootuRecipes
Kohlrabi – 3 medium sized
Moong dal – 3 tbsp
Salt – as required
Coconut grated – ¼ cup
Cumin seeds – ½ tsp
Fried gram dal/pottu kadalai- ½ Tsp
Green chilies – 1
Oil – 1 Tsp
Mustard seeds- 1 tsp
Urad dal – 1 Tsp
Curry leaves – 1 sprig
Red chili – 1
Peel the skin off from kohlrabi and cut into two vertical pieces. Then chop them into small cubes. Keep aside.
Grind coconut, green chilies, cumin seeds, and fried gram dal with little water to a fine paste and keep it ready.
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 released.
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 kootu consistency is reached. Switch off the flame once done. Don’t boil the kootu for more time after coconut paste is added.
Heat a tadka pan and add the items to their temper. Let the mustard seeds crackle and urad dal turns brown, then add curry leaves and red chilies. Fry for a minute. Add the tempered items to the kootu and mix it well.
Aside from an awfully rare case of an allergy, it’s not the supply of any famed allergens and might be eaten up while not worry by the overwhelming majority of individuals – particularly for those searching for a healthier kind of cabbage!
Fun facts about kohlrabi
- Kohlrabi is a biennial vegetable, a low, stout cultivar of wild cabbage.
- Its unique name is derived from the German word for cabbage (kohl) and turnip (rabi).
- The kohlrabi originates from the northeast of Europe. Its consumption has stayed mainly in this area, while in others it is hardly known.
- The first description of kohlrabi was by a European botanist in 1554.
- By the end of the 16th century, it was known in Germany, England, Italy, Spain, Tripoli, and the eastern Mediterranean. It is said to have been first grown on a field scale in Ireland in 1734, in England in 1837.
- In the United States, records of its use go back to 1806.
- Today, it is mainly produced in Germany, Switzerland and Austria.
- The plant is easy to grow, is remarkably productive, and an ideal garden vegetable if one does not make the mistake of planting too much of it.
- Kohlrabi is a biennial plant that is usually grown as a cool-season annual. The waxy lobed or wavy leaves emerge from the swollen stem and feature long petioles (leaf stems). If left to mature, the plant bears yellow four-petaled flowers in small clusters; the elongated fruits are known as siliques.
- Plant height ranges from 25 to 40 centimeters (10 to 16 inches). The edible part of the kohlrabi is an enlargement of a small portion of the above-ground stem. In shape, the swollen stem varies from nearly round to a flattened globe; in outer color, from greenish white to reddish purple.
- Kohlrabi is best harvested for food when this enlargement is from 5 to 10 centimeters(2 to 4 inches) in diameter; the approximate weight is 150 g. The flesh is similar to that of the turnip but is sweeter and milder.
- The largest kohlrabi was grown by Scott Robb (USA) and weighed 43.98 kg (96 lb 15 oz) at the Alaska State Fair, Palmer, Alaska, USA, on 30 August 2006.
- There are several varieties commonly available, including White Vienna, Purple Vienna, Grand Duke, Gigante, Purple Danube, and White Danube.
- The inside flesh of kohlrabi is slightly sweet and crispy. The taste of kohlrabi is similar to broccoli stems or cabbage heart, but sweeter.
- The bulbous kohlrabi stem is frequently used raw in salad or slaws.
- There are only 47 calories in 100 grams (3.5 ounces) of kohlrabi.
- Kohlrabi is a good source of vitamin A, vitamin C, and vitamin K, as well as B-vitamins. It also contains copper, manganese, iron, potassium, dietary fiber and calcium, and is rich in antioxidant compounds like phytochemicals and carotenes as well.
- The health benefits of kohlrabi include healthy digestion, weight loss, antioxidant properties, boost energy, increase circulation, anemia prevention, improves eye health, protecting muscle and nerve function, lowers blood sugar levels, boost the immune system and prevent cancer.
- Kohlrabi is a commonly eaten vegetable in German-speaking countries and American states with large ancestral German populations such as Wisconsin, but is also very popular in the northern part of Vietnam where it is called, and in eastern parts of India (West Bengal) and Bangladesh.
- In Cyprus, it is popularly sprinkled with salt and lemon and served as an appetizer.
- Kohlrabi is the same species as cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, savoy, and gai-lan.
- Kohlrabi is an odd-looking plant. It has a thick, roundish stem that can reach 6 to 18 inches in height, depending on the variety.
- Kohlrabi develops big, cabbage-like leaves with irregular wavy edges and long petioles. They can be green or purple-greenish colored.
- Kohlrabi produces yellow or white-colored flowers arranged in the cross-shaped (cruciform) clusters on top of the flowering stalks.
- Fruit of kohlrabi is a 4 to 5 inches long seed pod filled with a small seed.
- Kohlrabi propagates via seed. Farmers often plant kohlrabi two times per year (during the spring and autumn). The plant is ready for the harvest usually 55 to 60 days after sowing.
- Depending on the cultivar, kohlrabi can reach 2 to 4 inches in diameter and 5 ounces of weight. It remains edible 30 days after the harvest (when stored in the refrigerator).
- Kohlrabi is not a root vegetable. The edible part of the plant is bulbous, the modified stem which grows above the ground.
- There are two main varieties of kohlrabi: white (light-green colored) and purple. The color of the cultivar refers to the color of the stem (skin on the surface). All varieties of kohlrabi have creamy-white flesh (regardless of the color of the skin).
- Name “kohlrabi” originates from German words: “kohl” which means “cabbage” and “rubes” which means “turnip”. Name of the plant refers to the origin of kohlrabi (wild cabbage) and turnip-like taste of this vegetable.
- Young, fresh kohlrabi has a sweet, rich flavor that resembles a mix of radish and cucumber. It has a juicy, crispy texture. Over-matured kohlrabi is woody and unpalatable. Kohlrabi can be consumed fresh or used for the preparation of various soups and dishes made of meat.
- Leaves and leaf stalks of kohlrabi are also edible. They are sometimes used for decoration of the prepared dishes.
- Some varieties of kohlrabi are cultivated as food for cattle.
- Kohlrabi contains substances that can prevent the development of certain types of cancer.
- Kohlrabi can be cultivated as an annual (lifespan: one year) or biennial (lifespan: 2 years) plant.