Advertisement Every summer, my grandmother planted and tended a small backyard garden. It included the usual suspects — tomatoes, green beans, onions and potatoes. But, hiding between the green beans and potatoes, were a few kohlrabi plants.
Kohlrabi can be one of those intimidating vegetables if you haven’t been around it much. Its look has been described as “an organic green Sputnik,” and its taste like “fresh, crunchy broccoli stems accented by radish.” Regardless of its description, this became a summer favorite of mine fresh from the garden.
Kohlrabi belongs to the cabbage family and got its name from a German word meaning “cabbage-turnip” (kohl and rabi). Both the bulb and its greens are edible. Those under 3 inches in diameter are the most tender. Look for kohlrabi that is heavy for its size with firm, deeply colored green leaves. Avoid soft spots or signs of yellowing. If the leaves are still attached to the bulb, trim them and store separately. The leaves can be cooked but will need to be used within a couple of days. The bulbs should be stored, unwashed, in a plastic bag. They will hold for about a week in the refrigerator.
My favorite way to eat kohlrabi is raw. Peel the outer skin and slice. It can be added to salads or served on a raw vegetable platter with a dip. Kohlrabi also can be steamed or boiled, added to soups and stews as well as used in stir-fry dishes. It is very low in calories (50 calories per cup) and rich in vitamin C, minerals and fiber.
Next time you visit the farmers market and spot this “odd” little vegetable, take one home and give it a try. You won’t be sorry.
Kohlrabi Slaw
2 small kohlrabi, peeled
1 cup radishes
1 tablespoon white wine vinegar
1 teaspoon sugar
2 tablespoons fresh parsley, chopped
1 tablespoon olive oil
Shred the kohlrabi and radishes in a food processor (or by hand). Mix vinegar, sugar and chopped parsley in a bowl. Whisk in the olive oil. Add shredded veggies to the dressing and toss. Chill for 30 minutes or more.
Makes 4 servings.
Source: www.recipezaar.com
Nutrition information per serving: 62 calories, 2 grams protein, 7 grams carbohydrate, 4 grams fat, 23 milligrams sodium and 3 grams fiber.
Herbed Kohlrabi
1 pound kohlrabi, peeled and cubed
1/2 tablespoon olive oil
2 teaspoons Dijon mustard
1 tablespoon chopped fresh parsley
1/2 teaspoon dried thyme
In a covered medium saucepan, cook kohlrabi in enough boiling water to cover for about 10 minutes or until kohlrabi is tender-crisp. Drain well. Add the remaining ingredients. Cook and stir over low heat until kohlrabi is coated. Serve warm.
Makes 4 servings.
Nutrition information per serving: 49 calories, 2 grams protein, 8 grams carbohydrate, 2 grams fat, 4 grams fiber and 83 milligrams sodium.
Janet Roth is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
