Let’s talk about another lesser known vegetable that has become one of my favorites. I had never eaten a kohlrabi until about three years ago and couldn’t believe what I had been missing. Also known as the German turnip, it is a mildly sweet cruciferous vegetable. All parts are edible.
The kohlrabi is found all over Europe and Asia, and it’s not clear where it originated. The flavor is similar in both taste and texture to a broccoli stem, slightly sweet and crunchy. There are both green and purple varieties. I don’t find much difference in the flavor, but if you are growing them in your garden cabbage bugs prefer the green variety. The bulb can be eaten raw or cooked, I prefer mine raw and typically eat it as part of my evening meal. They are wonderful julienned into a cabbage slaw or as part of a salad. You can also ferment them – adding them to Kimchee for a different flavor profile. They can be added to stews or stir-fried with your favorite ingredients if you want to try them cooked.
Kohlrabi as part of the cruciferous vegetable family, are extremely beneficial to gut health and for managing weight over 40. They are a low glycemic index food, which is great for those needing to watch their blood sugar. Additionally, they are said to reduce chances of getting cancer, increase heart health, reduce chances of getting diabetes, reduce cholesterol, improve liver health, reduce menstrual symptoms, and aid in healing wounds. They are both an anti-inflammatory and antioxidant food. They are high in calcium, magnesium, vitamin C, potassium, and fiber. Sounds like a wonder drug, right?
Let’s look at a couple different ways to prepare kohlrabi (other than just peeling it and eating it like an apple!). Both of these recipes can be found on the recipe page where you can download a nice pretty recipe sheet!
Slaw
2 cups cabbage, finely sliced
4 kohlrabi bulbs, peeled and julienned
2 stalks celery, sliced thin
2 carrots, julienned
2 tablespoons minced fresh onion
Dressing
¼ cup organic sugar
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon celery seed
½ cup avocado mayonnaise
4 ½ teaspoons apple cider vinegar
Toss cabbage, kohlrabi, celery, carrot, and onion together in a large bowl.
Whisk sugar, salt, pepper, celery seed, mayonnaise, and vinegar together in a separate bowl until smooth; pour over the cabbage mixture and stir to coat evenly. Chill in refrigerator 1 hour before serving.
Original recipe was tweaked from: https://www.allrecipes.com/recipe/234165/kohl-slaw/
Roasted Vegetable and Kohlrabi Noodle Bowl with Peanut Sauce
1 (1-inch) piece fresh ginger
1 clove garlic
½ cup natural creamy peanut butter
3 tablespoons low sodium soy sauce or tamari
3 tablespoons rice vinegar or freshly squeezed lime juice
3 tablespoons water, plus more as needed
2 teaspoons maple syrup or honey
1 teaspoon toasted sesame oil
For the bowls:
1 (14 to 16-ounce) package extra-firm tofu
1 tablespoon low sodium soy sauce or tamari
Real salt
Freshly ground black pepper
2 small bunches broccolini (about 1 pound total)
1 pound rainbow carrots
½ cup fresh basil leaves
¼ cup unsalted, roasted peanuts
2 medium scallions
2 tablespoons avocado or olive oil
1 ½ pounds kohlrabi, spiralized or thinly sliced
1 cup shelled edamame, thawed if frozen
¼ cup unsweetened toasted coconut flakes
Make the peanut sauce:
Peel and finely grate 1-inch fresh ginger and finely grate 1 garlic clove. Place in a medium bowl. Add 1/2 cup natural creamy peanut butter, 3 tablespoons soy sauce or tamari, 3 tablespoons rice vinegar or lime juice, 3 tablespoons water, 2 teaspoons maple syrup, and 1 teaspoon toasted sesame oil. Whisk until the sauce is smooth. Thin with additional water, 1 tablespoon at a time, as needed.
Make the bowls:
Arrange two racks to divide the oven into thirds and heat the oven to 425°F. Line a rimmed baking sheet with parchment paper.
Drain 1 package extra-firm tofu, then wrap in a few layers of paper towels and set on a dinner plate. Weigh it down with a heavy object such as a skillet, saucepan, or large can, and let drain while the oven heats.
Trim the ends from 2 bunches broccolini. Peel 1 pound rainbow carrots and slice on a slight diagonal into ¼-inch-thick pieces. Coarsely chop ½ cup fresh basil and ¼ cup unsalted peanuts, and thinly slice 2 scallions.
Tear the tofu into bite-size pieces and place on the baking sheet. Drizzle with 2 tablespoons of the peanut sauce and 1 tablespoon soy sauce, sprinkle with a pinch of kosher salt and a few grinds of black pepper and toss to coat. Arrange into a single layer.
Roast for 15 minutes on the upper rack. Flip the tofu and roast until lightly browned, about 15 minutes more. Meanwhile, place the broccolini and carrots on a second baking sheet. Drizzle with 2 tablespoons avocado or olive oil, season with kosher salt and a few grinds of black pepper and toss to coat. Arrange into a single layer and roast on the lower rack until tender and lightly browned, about 15 minutes.
To serve, toss 1 1/2 pounds kohlrabi noodles with the chopped basil, and divide among four bowls. Top with the tofu, broccolini, carrots, and 1 cup shelled edamame. Drizzle with the remaining peanut sauce. Garnish with the scallions, peanuts, and 1/4 cup toasted coconut flakes.
Recipe borrowed from: https://www.thekitchn.com/roasted-vegetable-kohlrabi-noodle-bowls-recipe-23156936
I’ll post the recipes on the website later today. Try them out and let me know what you and your family think of kohlrabi. I hope you like it as much as I do.
Blessings – E