Kohlrabi 101 - The Basics
10.7 هزار بار بازدید -
6 سال پیش
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This is the first in
This is the first in a long series of videos on "Vegetables 101"...covering the basics of assorted vegetables and how to use them. If you need more information beyond what I've provided, please do let me know! Below are notes from the video along with links for some interesting recipes using kohlrabi. Enjoy!
Kohlrabi 101 – The Basics
1. About
German “cabbage-turnip” in the cruciferous family…same as cabbage and broccoli
Varieties: green or purple bulbs (no flavor differences; flesh is the same color)
Bulb and greens are edible. Flavor described as a sweet turnip with texture of apple
Can be eaten raw or cooked
2. Nutrition tidbits
Low in calories: 1 cup has 36 calories
High in fiber, potassium, vitamin C, vitamin B6, folate, thiamine, and also has some calcium, and a little protein too
Kohlrabi is mentioned in this video by Dr. Michael Greger about the chemicals in the vegetable that help the liver in its detoxification function… https://www.seevid.ir/fa/w/L1euD1U2pH8
3. How to select
Choose smaller variety (3-4”)…more tender and sweeter flavor than larger ones
Smaller bulbs taste more like broccoli; larger bulbs taste more radish-like and can be woody
4. How is it usually eaten…raw or cooked?
Can be eaten raw or cooked
Stems and leaves can be used in recipes like kale or collard greens
The bulbs can be roasted, baked, stir-fried, steamed, boiled, grilled, mashed, added to soups and stews
5. Fresh vs frozen vs canned
Only available fresh (as far as I know)
6. Cooking/serving methods
Prep: Remove stems and leaves; wash everything well, remove the peel from the bulb with a paring knife…it can be tough to eat. (Note: Be careful! It can be hard to peel!)
RAW: Can be added to salads or slaws, or sliced for a snack with a dip.
Cooked:
Add to soups, stews, can mash it with (or like) potatoes
Can be roasted (brings out sweetness)
Stems/leaves can be used like kale or collards
Steam pieces of the bulb to preserve nutrients
7. How to preserve it
Remove stems/leaves soon after purchasing and use them within a few days of purchasing
The bulbs will keep longer, wrapped, in the refrigerator. Wash, dry, then wrap in plastic or paper and store in refrigerator for 1-3 weeks.
To store CUT bulbs, wrap tightly in plastic and use within a few days.
TO FREEZE:
Bulbs and leaves can be frozen.
To freeze the leaves:
Wash and cut leaves into desired size pieces. Boil leaves for about 3 minutes. Drain them and place them immediately into ice water. Allow them to remain there at least 3 minutes, until completely cooled. Drain them well and place them into labeled freezer bags. Should keep for 8 to 10 months.
To Freeze Bulbs:
Wash and peel the bulbs. Cut them into desired size pieces. Boil (blanch) chunks or thick slices of kohlrabi bulbs for 3 minutes; small cubes for 1 minute. Drain immediately then submerge in ice water to quickly cool after blanching. Leave them in the ice water at least as long as they were in the boiling water to completely cool them down. Drain well and place in labeled freezer bags. Will keep 8-10 months in the freezer.
8. Herbs/spices that go well with kohlrabi
Garlic, onions, parsley, caraway, curry, tarragon, thyme, allspice, basil, cilantro, mustard, dill, rosemary, turmeric, marjoram
9. Other foods that go well with kohlrabi
Dairy: Butter, sour cream, Parmesan, Swiss cheese, and cream
Fruits and Veggies: Cabbage, broccoli, mushrooms, carrots, fennel, celery root, potatoes, spinach, turnips, corn, bean sprouts, lemons, and apples (in a slaw), celery, leeks, onions
Savory: Sesame oil, bacon, rice, quinoa, seafood, chicken, and beef.
Serving Suggestions:
Enjoy kohlrabi raw, steamed, fried, boiled, baked, grilled or roasted! Just ensure you remove any tough outer skin before eating the bulbs and eat the leaves as you would kale or turnip greens.
In addition to being eaten on its own, kohlrabi is delicious added to soups, stews and curries. They can be stir fried with other veggies and served over rice for a quick dinner and even cooked and mashed in with potato.
10. Recipe links
Roasted Kohlrabi https://www.thespruceeats.com/roasted-kohlrabi-recipe-2216540
Coconut Kohlrabi Lemon Soup https://cookingontheweekends.com/coconut-kohlrabi-lemon-soup/
Kohlrabi Slaw https://www.allrecipes.com/recipe/215001/kohlrabi-slaw/
Assorted recipes using kohlrabi…
https://www.freshforkmarket.com/recipes/kohlrabi-4-easy-ways/
Kohlrabi Apple Salad https://cookieandkate.com/2015/crispy-apple-kohlrabi-salad-recipe/
Kohlrabi and Carrots https://www.geniuskitchen.com/recipe/kohlrabi-carrots-10554
Sautéed Kale and Kohlrabi https://www.epicurious.com/recipes/food/views/sauteed-kale-with-kohlrabi-354974
Mashed Kohlrabi and Cauliflower https://thelemonbowl.com/mashed-cauliflower-and-kohlrabi/
Kohlrabi with White Sauce https://www.allrecipes.com/recipe/145757/kohlrabi-with-white-sauce/
6 سال پیش
در تاریخ 1397/10/27 منتشر شده
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