Nutrition
Information
Kohlrabi
Greens Topping for Pizza
Kohlrabi
Hash Browns
Kohlrabi
and Carrot Slaw
Herbed Kohlrabi
Mustard
Kohlrabi
Kohlrabi
Vegetable Stew
Kohlrabi
and Tomato Salad
Kohlrabi
is a crispy, sweet tasting, delicate flavored member of the Brassica family of
vegetables, grown for its swollen, turnip-shaped portion of the stem which rests
on the ground. It’s a distinctive looking vegetable, with a ball-like shape,
pale green and purple-tinged, marked by points where the leaf-stems attached.
The flesh of the bulb is juicy and crisp with a beguiling sweetness similar to
that of an apple, with a hint of piquancy associated with radishes and baby
turnips.
Wash
kohlrabi just before using. Small kohlrabi bulbs which are young and tender
generally do not require peeling. Medium to larger sizes should be peeled to
remove the protective outer skin. The bulb can be sliced, cut into quarters,
cubes or julienne strips and steamed until crisp-tender. Or sauté kohlrabi in
butter or olive oil, or boil and mash like potatoes. The whole peeled kohlrabi
can be added to braised dishes and stews. The crisp flesh can be served raw in
salads, as a relish, or as a crunchy accompaniment to dips. The kohlrabi has
delicious leaves that are tender and excellent in salads or stir-fried.
Back
to Top
Nutrition
Information
With only 36 calories, one cup of raw kohlrabi has nearly 5 grams of fiber and
is an excellent source of Vitamin C and a good source of Potassium. Kohlrabi
contains important phytochemicals such as indoles, sulforaphane and
isothiocynates. Indoles are believed to be potentially significant anti-cancer
compounds and are found in other cruciferous vegetables, including broccoli,
Brussels sprouts, cabbage and cauliflower. These plant compounds are not
destroyed in cooking, and the bioactivity of indoles may actually be increased
by cooking.
Back
to Top
Kohlrabi
Greens Topping for Pizza
1/4 teaspoon
fennel seed, crushed
hot sauce to
taste
2 teaspoons
pesto paste
2 Tablespoons
olive oil
1 cup kohlrabi
greens or spinach, washed, chopped
salt
pepper
1 pizza crust
(14 inch)
1 cup cheese,
grated (optional cheddar, feta, or)
Preheat oven at
400 degrees F.
Sauté crushed
fennel, hot sauce and pesto in oil, until aromatic. Add the greens to the
skillet; remove from heat immediately. Let the greens wilt and season to taste.
Spread mixture
on crust; top with cheese if desire and bake for 10-20 minutes.
Serves 2-4.
Ari the Cook, 1998, Angelic Organics
Back
to Top
Kohlrabi
Hash Browns
4 medium
kohlrabi bulbs (2 Angelic Organic size) washed, peeled
1 small onion,
chopped
2 eggs slightly
beaten
2 Tablespoons
dried bread crumbs
1 teaspoon salt
1/2 teaspoon
ground ginger
1/4 teaspoon
dried red pepper flakes crushed
pepper
1/4 cup olive
oil
plain yogurt
Shred kohlrabi;
squeeze out excess moisture.
Combine all
ingredients except oil in a large mixing bowl; stir until well blended.
Heat oil in a
large skillet. Fry kohlrabi mixture in batches; sautéing until golden, about 4
minutes per side. Drain on paper towels. Serve with a bowl of plain yogurt as a
condiment.
Serves 4-5.
Laura Tillotson, Angelic Organics
Back
to Top
Kohlrabi
and Carrot Slaw
1 1/4
pounds kohlrabi (trim, peel, shredded)
2
large carrots, shredded
1/2
red bell pepper, seeded and diced
1/2
cup chopped scallions
1
teaspoon dill, chopped fresh
1 egg
1/3
cup olive oil
1/3
cup tarragon wine vinegar
1/3
cup sour cream
1
teaspoon chili, ground, mild
1/2
teaspoon cumin, ground
1/2
teaspoon salt
1/4
teaspoon black pepper
Combine
kohlrabi, carrots, bell pepper, scallions, and dill in a large bowl. Toss
lightly.
Beat
the egg in a medium bowl. Slowly add the oil, vinegar, sour cream, chiles,
cumin, salt and pepper.
Pour
this dressing over the vegetables and toss well. Refrigerate covered for 2 hours
before serving.
Serves
4-6.
Kristen
the Cook, 1997, Angelic Organics
Back to Top
Herbed Kohlrabi
1 pound kohlrabi, peeled and cubed, (2 1/2 cups)
1 tablespoon butter
2 teaspoon Dijon mustard
1 tablespoon snipped fresh parsley
1/2 teaspoon dried savory, crushed
Cook kohlrabi, covered, in enough boiling water to. cover in a medium saucepan for about 10 minutes or until crisp tender. Drain well. Add the remaining ingredients. Cook and stir over low heat until kohlrabi is coated.
Serves 4. From www.hugs.org.
Back to Top
Mustard
Kohlrabi
4
to 6 medium kohlrabi
2
tablespoons butter or margarine
1
tablespoon prepared mustard
1/2
teaspoon salt
Trim
off root ends and vinelike stems from kohlrabi. Wash and pare. Cut
into 1/4 inch slices. Heat 1 inch salted water (1/2 teaspoon salt to 1 cup
water) to boiling. Add kohlrabi. Cover and heat to boiling; reduce
heat. Boil until tender, about 25 minutes. Drain. Heat butter
in 8 inch skillet until melted. Stir in mustard and salt. Add
kohlrabi and toss. Cook, turning slices, until golden brown. Makes 4
servings.
From
the Betty Crocker Cookbook.
Back to Top
Kohlrabi
Vegetable Stew
2 - 3 medium kohlrabi, bulbs and greens
1 tablespoon olive oil
1 large onion, cut in slivers
3 medium carrots, cut into 3/4" chunks
2 medium potatoes, cut into 3/4" chunks
1 cup peeled chopped tomatoes
4 cups vegetable broth
1 bay leaf
1/2 teaspoon dried oregano
1 teaspoon salt
freshly ground black pepper to taste
1 tablespoon Dijon mustard
1/2 teaspoon molasses
Separate leaves from kohlrabi bulbs. Peel bulbs and cut
into large chunks. De-rib leaves and cut into thin strips. Set aside. Heat oil
in a large pot over medium heat. Add onions and sauté for several minutes. Add
kohlrabi bulb chunks, carrots, potatoes, tomatoes, broth, bay leaf, oregano,
salt, pepper, molasses and mustard. Turn up heat to medium-high and bring to a
boil. Reduce heat to medium-low, cover and simmer for about 15 minutes, or until
veggies are not quite tender. Add kohlrabi leaves and simmer, uncovered for
another 10 minutes, or until veggies are just cooked.
From The Rolling Prairie Cookbook.
Back to Top
Kohlrabi
and Tomato Salad
4 medium kohlrabi
2 large tomatoes
2 tablespoons olive oil
1 tablespoon fresh lime or lemon juice
2 tablespoons chopped savory (if savory is unavailable, thyme can be
substituted)
Coarse salt and pepper to taste
Trim and peel the kohlrabi and slice thinly (1/8 inch
slices). Toss with the olive oil and lime or lemon juice. Chop tomatoes and
blend with the savory. Add to kohlrabi along with salt and pepper.
From The Kitchen Garden Cookbook by Sylvia Thompson
featured on www.kohlrabi.com
BACK
TO RECIPES
Back to Top