Kohlrabi, a cross between a cabbage and a turnip, has been gaining popularity in recent years due to its unique flavor and numerous health benefits. While the bulbous part of the vegetable is commonly used in salads and as a crudité, many people are left wondering what to do with the leafy greens that accompany it. Can you cook kohlrabi greens? The answer is a resounding yes, and in this article, we’ll explore the various ways to prepare and incorporate these nutritious greens into your diet.
The Nutritional Value of Kohlrabi Greens
Before we dive into the cooking methods, let’s take a closer look at the nutritional profile of kohlrabi greens. These leafy greens are packed with vitamins, minerals, and antioxidants, making them a valuable addition to a healthy diet.
Kohlrabi greens are an excellent source of:
- Vitamin C: essential for immune function and collagen production
- Vitamin K: necessary for blood clotting and bone health
- Folate: crucial for cell growth and development
- Fiber: supports healthy digestion and satiety
- Antioxidants: helps protect against oxidative stress and inflammation
In addition to these nutrients, kohlrabi greens also contain a range of phytochemicals, including glucosinolates, which have been shown to have anti-inflammatory and anti-cancer properties.
Choosing the Right Kohlrabi Greens
When selecting kohlrabi greens, look for leaves that are fresh, crisp, and free of damage. The leaves should be a deep green color, and the stems should be tender and slightly crunchy. Avoid leaves that are wilted, yellowed, or show signs of pest damage.
It’s also worth noting that kohlrabi greens can be quite bitter, especially if they’re not harvested at the right time. For the mildest flavor, choose leaves that are harvested when the plant is still young and the bulb is small.
Cooking Methods for Kohlrabi Greens
Now that we’ve established the nutritional value and selection criteria for kohlrabi greens, let’s explore the various ways to cook them.
Sauteing Kohlrabi Greens
Sauteing is a quick and easy way to cook kohlrabi greens. Simply heat some olive oil in a pan, add a clove of garlic and a handful of chopped greens, and cook until the leaves are wilted.
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 cup kohlrabi greens, chopped
- Salt and pepper to taste
Saute the garlic and greens in olive oil until the leaves are tender and slightly caramelized. Season with salt and pepper to taste.
Steaming Kohlrabi Greens
Steaming is a great way to preserve the nutrients and delicate flavor of kohlrabi greens. Simply place the leaves in a steamer basket, steam for 2-3 minutes, and serve with a squeeze of lemon juice.
- 1 cup kohlrabi greens
- 2 tablespoons lemon juice
- Salt and pepper to taste
Steam the kohlrabi greens until they’re tender but still crisp. Serve with a squeeze of lemon juice and a sprinkle of salt and pepper.
Adding Kohlrabi Greens to Soups and Stews
Kohlrabi greens can add a delicious and nutritious boost to soups and stews. Simply chop the leaves and add them to your favorite recipe in the last 10-15 minutes of cooking.
- 1 cup kohlrabi greens, chopped
- 2 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
Add the chopped kohlrabi greens to your favorite soup or stew recipe in the last 10-15 minutes of cooking. Season with thyme and serve hot.
Incorporating Kohlrabi Greens into Your Diet
Now that we’ve explored the various ways to cook kohlrabi greens, let’s talk about how to incorporate them into your diet.
Adding Kohlrabi Greens to Salads
Kohlrabi greens can add a delicious and nutritious boost to salads. Simply chop the leaves and add them to your favorite salad recipe.
- 2 cups mixed greens
- 1 cup kohlrabi greens, chopped
- 1 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese
Combine the mixed greens, kohlrabi greens, cherry tomatoes, and feta cheese in a bowl. Drizzle with your favorite dressing and serve.
Using Kohlrabi Greens in Smoothies
Kohlrabi greens can also be used in smoothies, adding a boost of nutrients and antioxidants.
- 2 cups kohlrabi greens
- 1 cup frozen pineapple
- 1 cup frozen berries
- 1/2 cup unsweetened almond milk
Combine the kohlrabi greens, pineapple, berries, and almond milk in a blender. Blend until smooth and serve.
Conclusion
In conclusion, kohlrabi greens are a nutritious and delicious addition to a healthy diet. With their rich flavor and numerous health benefits, it’s no wonder why they’re becoming increasingly popular. Whether you saute, steam, or add them to soups and stews, kohlrabi greens are a versatile ingredient that can be incorporated into a variety of dishes. So next time you’re at the farmer’s market or grocery store, be sure to pick up some kohlrabi greens and start cooking!
| Nutrient | Amount per 1 cup cooked kohlrabi greens |
|---|---|
| Vitamin C | 53.7 mg |
| Vitamin K | 82.5 mcg |
| Folate | 26.4 mcg |
| Fiber | 2.5 g |
| Antioxidants | varies |
Note: The nutritional values are approximate and based on data from the United States Department of Agriculture (USDA).
What are kohlrabi greens and how do they differ from other leafy greens?
Kohlrabi greens are the leaves that grow from the kohlrabi plant, a cross between a cabbage and a turnip. They have a slightly bitter and earthy flavor, similar to kale or collard greens, but with a milder taste. The texture of kohlrabi greens is also unique, with a slightly crunchy and tender feel.
Compared to other leafy greens, kohlrabi greens have a more delicate flavor and texture. They are also higher in vitamins and minerals, such as vitamins A, C, and K, and potassium. Kohlrabi greens are also lower in calories and have a lower glycemic index, making them a great option for those looking for a nutritious and filling addition to their meals.
Can you cook kohlrabi greens, and if so, how?
Yes, kohlrabi greens can be cooked in a variety of ways. They can be sautéed, steamed, boiled, or added to soups and stews. The key is to cook them briefly to preserve their nutrients and texture. Overcooking can make them tough and bitter.
To cook kohlrabi greens, simply chop them coarsely and heat some oil in a pan over medium heat. Add the greens and cook until they are wilted, about 2-3 minutes. You can also add garlic, ginger, or other aromatics to enhance the flavor. Alternatively, you can steam them for 2-3 minutes or boil them for 5-7 minutes until tender.
What are the nutritional benefits of kohlrabi greens?
Kohlrabi greens are a nutrient-dense food, rich in vitamins, minerals, and antioxidants. They are an excellent source of vitamins A, C, and K, as well as potassium, calcium, and iron. They also contain a range of phytochemicals, including flavonoids and carotenoids, which have been shown to have anti-inflammatory and anti-cancer properties.
The nutritional benefits of kohlrabi greens make them an excellent addition to a healthy diet. They can help support immune function, reduce inflammation, and promote healthy digestion. They are also low in calories and high in fiber, making them a great option for those looking to lose weight or manage blood sugar levels.
How do you prepare kohlrabi greens for cooking?
To prepare kohlrabi greens for cooking, simply rinse them under cold water and pat them dry with a paper towel. Remove any tough or woody stems and chop the leaves coarsely. You can also remove the central stem and tear the leaves into smaller pieces.
It’s also a good idea to blanch kohlrabi greens before cooking to remove any bitterness. Simply submerge them in boiling water for 30 seconds, then plunge them into an ice bath to stop the cooking process. This will help preserve their color and texture.
Can you eat kohlrabi greens raw?
Yes, kohlrabi greens can be eaten raw, and they make a great addition to salads, smoothies, and juices. They have a slightly bitter and earthy flavor, which pairs well with sweet and tangy ingredients. Simply chop them coarsely and add them to your favorite recipe.
Raw kohlrabi greens are also rich in enzymes, which can help support digestion and immune function. However, it’s worth noting that some people may experience digestive issues if they eat too much raw kohlrabi. Start with small amounts and see how your body reacts.
Are kohlrabi greens safe to eat for everyone?
Kohlrabi greens are generally safe to eat for most people, but there are some exceptions. People with thyroid problems should avoid eating large amounts of kohlrabi greens, as they contain goitrogens, which can interfere with thyroid function.
Pregnant or breastfeeding women should also consult with their healthcare provider before eating kohlrabi greens, as they may interact with certain medications or exacerbate underlying health conditions. Additionally, people with digestive issues, such as IBS or Crohn’s disease, may need to avoid eating kohlrabi greens or cook them thoroughly to reduce their fiber content.
How do you store kohlrabi greens to keep them fresh?
To store kohlrabi greens, simply wrap them in a damp paper towel and place them in a plastic bag or airtight container. Store them in the refrigerator at a temperature below 40°F (4°C). They will keep for up to 5 days.
You can also freeze kohlrabi greens to preserve them for longer. Simply chop them coarsely, blanch them in boiling water for 30 seconds, and then freeze them in airtight containers or freezer bags. Frozen kohlrabi greens will keep for up to 6 months.