First of all, the question that should arise in your mind is what is kohlrabi and its greens? Have you ever heard of Kohlrabi? I bet it’s a vegetable most of you have never heard of. But don’t worry! today’s article is totally about this vegetable.
Kohlrabi is a vegetable that honestly deserves extra attention. It’s broadly eaten up in Europe and Asia and has received a reputation around the world.
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What is Kohlrabi?
Kohlrabi is a form of vegetable that could be a member of the cabbage family. Its medical name is Brassica oleracea Gongylodes group additionally referred to as German turnip or turnip cabbage.
It has a pale green, thick, spherical stem, just like a turnip in form, that may be eaten.
What is the Taste of Kohlrabi?
It contains a signature sweet-but-peppery flavor profile, with a flavor and texture paying homage to broccoli stems. while shopping for this vegetable, pick out greens that might be firm and stable, never squishy.
What is Kohlrabi Greens?
Kohlrabi vegetables are very just to collard veggies – they have got a comparable texture and are a thicker leafy green.
With its deliciously crisp bulbs, the plant produces huge safe-to-eat leaves that can be picked and prepared in a fashion much like what you might like to do with kale or collards.
The flavorful greens are tasty sauteed, steamed, or even eaten raw in salads.
Kohlrabi Greens Nutritions
| Nutrients Name | Amount Per Cup(135 gms) |
| Carbs | 8.4 gm |
| Dietary Fiber | 5 gm |
| Sugars | 3.4 gm |
| Fat | 0.1 gm |
| Polyunsaturated Fat | 0.1 gm |
| Sodium | 27 mg |
| Potassium | 490 mg |
| Cholesterol | 0 gm |
| Vitamin A | 1% |
| Vitamin C | 140% |
| Calcium | 3% |
| Iron | 3% |
Kohlrabi Greens Recipes
Its greens are used just like some other vegetable greens. The smallest leaves are soft and sufficient to put in salads or on sandwiches, but the majority of the leaves will be thick and hard without cooking.
I will show you wonderful ways to make the kohlrabi leaves and stems into a scrumptious and smooth side dish so that you can use all components of the kohlrabi plant
- Braised Kohlrabi Greens
- Kohlrabi Greens with Bacon
- Sauteed Kohlrabi Greens
- Creamed Kohlrabi Greens
- Kohlrabi Soup with Kohlrabi Greens
Braised Kohlrabi Greens Recipe
Ingredients
To make braised kohlrabi greens, you’ll need:
- Kohlrabi greens (both the leaves and stem)
- Olive oil
- Onion
- Garlic
- Chicken Stock (If you are a vegetarian then use vegetable stock as a substitute)
- Lemon juice
- Parmesan cheese ( It is optional if you want a creamy texture then add it)
- Salt and black pepper
Directions to Make
- Begin with the aid of separating the kohlrabi leaves from the stems
- Slice the stems, then more or less chop the leaves into 1-inch ribbons
- Cube the onion and additionally break and peel 3-4 garlic cloves
- Heat two tablespoons of olive oil over medium warmth in a heavy, deep 12-inch pan or a dutch oven
- Add the kohlrabi stems, onion, and garlic, and prepare dinner until the stems begin to get soft. It will get soften in about 6-7 minutes
- Start adding the chopped leaves a handful at a time to the pan till they simply begin to wilt
- Stir in a pinch of salt and some black pepper
- Pour the chicken stock and then cover the pan
- Braise the vegetables for 10-12 minutes till they’re absolutely smooth
- Stir in the grated Parmesan and keep cooking till it melts, then take away the pan from the flame and stir inside the lemon juice
- Season the greens with extra salt and pepper to flavor, then revel in!
Stir-Fried Kohlrabi with Bacon and Scallions
If you like kohlrabi, you’ve got to try this kohlrabi greens recipe! You can additionally use these greens in a soup, grain bowl, stir fry, or pasta dish as well.
Ingredients
- Bacon
- Kohlrabi and six cups of coarsely, torn kohlrabi greens
- Six spring onions white and green part only
- three garlic cloves
- one tbsp of soy sauce
- Salt and black pepper
Instructions To Make
- Firstly, cut bacon, kohlrabi, and spring onions into small pieces
- Cook bacon in a big pan over medium flame, stirring now and again, till Bacon starts to brown, It will take 5-7 minutes, and switch to a bowl
- Increase the flame to medium-high and cook kohlrabies in a pan, tossing from time to time, until golden brown, about 5 mins
- Add scallions and garlic and cook, tossing, until scallions are tender and garlic is golden, for about three mins
- Add kohlrabi greens and three tbsp. water and cook, tossing till greens are tender, approximately 2 mins
- Add Francis Bacon and soy sauce and toss to mix; season with salt and pepper
That’s it, guys! your tasty stir-fried kohlrabi with bacon and scallions is ready to eat.
Trust me! You won’t regret trying this recipe.
Kohlrabi Soup with Kohlrabi Greens
Don’t know what to do with kohlrabi leaves? Make this fantastically delicious Kohlrabi Soup with sweet potatoes, and carrots! It’s a gluten-loose vegan soup, best for the time when you need a meatless meal.
Ingredients
- Oil or butter
- Vegetables like (onions, carrots, kohlrabi, and sweet potatoes)
- Lemon Juice
- Salt
- Black pepper
Directions To Make
- Firstly, heat oil or butter in a large pan
- As soon as hot, add your onion, carrot, and a big pinch of salt. Cook till they start to brown
- After this, add broth and cook until carrots are tender
- Add the mixture to your blender and mix until smooth. Switch the carrot puree again into the pot then add the final broth. Bring to a boil
- Once boiled, add your kohlrabi and sweet potato. Cook Until soft. It will take approximately 15 mins
- Add your leaves then cook more for 3-5 mins or till the greens are softened. Stir in lemon juice and experience!
Health Benefits of Kohlrabi Greens
Rich in AntiOxidants
Kohlrabi includes a big selection of antioxidants, which include vitamin C, anthocyanins, isothiocyanates, and glucosinolates.
These plant compounds protect your cells in opposition to free radical damage which can otherwise boom your hazard of ailment.
Diets high in antioxidant-wealthy veggies like kohlrabi are related to a reduced danger of diabetes, metabolic disorder, and untimely death.
Helps in Weight Loss
It may be low in energy, excessive in fiber, and full of beneficial vitamins.
Fiber makes us feel complete, so although the extent of meals consumed isn’t that awesome, we’re more likely to snack on food or overeat.
May Prevent From Anemia
Kohlrabi may additionally include iron. The big ranges of iron discovered in kohlrabi go hand-in-hand with the potassium content.
Iron enables to boom of the red blood cells (RBC) in the frame, which are important to prevent anemia (iron deficiency).
Enhance Bone Strength
As we become older, our bones get weakened, but one of the nice methods to avoid extensively sluggish down that manner is through consuming mineral-rich meals.
Some of those meals consist of veggies like kohlrabi, which might also incorporate high manganese, iron, and calcium content.
Contains Anti-Cancer Properties
Studies have found that consuming kohlrabi may also reduce the chance of growing cancer as It includes strong phytochemicals which include isothiocyanates, sulforaphane, and indole-three-carbinol.
Helps to Prevent Diabetes
Extracts from Kohlrabi are well-known for their anti-diabetic results.
Again, red kohlrabi exhibited significantly stronger anti-diabetic effects.
Reduces Constipation
Like other cruciferous greens, the wealthy dietary fiber in kohlrabi improves digestive health. As a result, it reduces constipation, cramping, and bloating. With almost five grams of fiber in each cup, kohlrabi helps your gastrointestinal fitness.
Enhances Vision
As we all know, kohlrabi does not contain vitamin A which is good for eyesight but still, it is responsible for enhancing vision.
Because of the presence of beta carotenes, which later get synthesized into nutrition A which is answerable for protecting vision and preventing macular degeneration, as you age.
Prevents Heart Diseases
Kohlrabi is rich in glucosinolates and isothiocyanates play a vital function in decreasing the threat of coronary heart ailments.
Those compounds aid in widening blood vessels beat irritation and save you from building up of plaque inside the arteries.
Side Effects of Kohlrabi Greens
Gastrointestinal Problems
As we all know, kohlrabi is a cruciferous vegetable and a high amount of cruciferous vegetables may cause you problems. Like, kohlrabi in excess can result in gastrointestinal soreness.
May Cause Problems for People Who Use Blood-Thickening Medicines
In addition, cruciferous veggies can every so often interact with medicinal drugs like blood thinners and become dangerous for us.
The best thing about kohlrabi is that all part is safe to eat. The bulb of a plant is mostly used in meals but the leaves are also entirely edible.
Kohlrabi is packed with many nutrients which are beneficial for our health. Moreover, it is low in sugar which helps to lose weight. But we should take a moderate amount of it. If we take an extra amount then it may cause problems.
Conclusion
You all have seen the recipes and benefits of kohlrabi.
Kohlrabi is good but in a moderate amount. You all have heard that
too much of something is dangerous for us
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