Purple kohlrabi, a vibrant and nutritious vegetable, has been gaining popularity in recent years due to its unique flavor and numerous health benefits. As a member of the Brassica family, kohlrabi is closely related to cabbage, broccoli, and cauliflower, but its sweet and slightly peppery taste sets it apart from its relatives. In this article, we will delve into the world of purple kohlrabi, exploring its history, nutritional profile, and most importantly, providing you with a step-by-step guide on how to cook this incredible vegetable.
Understanding Purple Kohlrabi
Before we dive into the cooking process, it’s essential to understand the basics of purple kohlrabi. This variety of kohlrabi gets its distinctive color from the high concentration of anthocyanins, powerful antioxidants responsible for the red, purple, and blue colors of many fruits and vegetables. The purple coloration not only adds to the vegetable’s aesthetic appeal but also indicates a higher antioxidant content compared to its green counterpart.
Nutritional Profile of Purple Kohlrabi
Purple kohlrabi is a nutrient-dense food, rich in vitamins, minerals, and antioxidants. One cup of raw, chopped kohlrabi contains:
- 45 calories
- 5 grams of fiber
- 2 grams of protein
- 25% of the daily recommended intake of vitamin C
- 10% of the daily recommended intake of potassium
- A range of B vitamins, including folate, thiamin, and riboflavin
The high water content and low calorie count make purple kohlrabi an excellent addition to weight management diets. Additionally, the fiber content supports healthy digestion, while the antioxidants help protect against chronic diseases, such as heart disease, cancer, and cognitive decline.
Choosing the Right Purple Kohlrabi
When selecting purple kohlrabi, look for the following characteristics:
- Firm, compact bulbs with no signs of softening or mold
- Deep purple coloration, although some varieties may have a slightly green or white tint
- Fresh, green leaves with no signs of wilting or yellowing
- A sweet, earthy aroma
Avoid kohlrabi with soft spots, bruises, or signs of insect damage. Store the vegetable in the refrigerator to maintain its freshness and nutritional content.
Preparing Purple Kohlrabi for Cooking
Before cooking, it’s essential to prepare the purple kohlrabi properly. Here’s a step-by-step guide:
- Rinse the kohlrabi under cold running water to remove any dirt or debris.
- Pat the kohlrabi dry with a clean towel or paper towels to remove excess moisture.
- Trim the leaves from the bulb, leaving about 1 inch of stem attached.
- Peel the bulb using a vegetable peeler, removing any tough or fibrous skin.
- Slice, dice, or chop the kohlrabi according to your desired recipe.
Cooking Methods for Purple Kohlrabi
Purple kohlrabi can be cooked using a variety of methods, each bringing out its unique flavor and texture. Here are some popular cooking methods:
Roasting Purple Kohlrabi
Roasting brings out the natural sweetness in purple kohlrabi, making it a delicious side dish or addition to salads.
- Preheat your oven to 425°F (220°C).
- Toss the chopped kohlrabi with olive oil, salt, and your choice of herbs and spices.
- Spread the kohlrabi on a baking sheet in a single layer.
- Roast for 20-25 minutes, or until the kohlrabi is tender and caramelized.
Sautéing Purple Kohlrabi
Sautéing is a quick and easy way to cook purple kohlrabi, preserving its crunchy texture and flavor.
- Heat a tablespoon of olive oil in a large skillet over medium-high heat.
- Add the chopped kohlrabi and cook for 3-5 minutes, or until it starts to soften.
- Add your choice of aromatics, such as garlic or ginger, and cook for an additional 2-3 minutes.
- Season with salt, pepper, and a squeeze of lemon juice.
Boiling and Steaming Purple Kohlrabi
Boiling and steaming are excellent methods for cooking purple kohlrabi, especially when you want to preserve its nutrients.
- Fill a large pot with salted water and bring to a boil.
- Add the chopped kohlrabi and cook for 5-7 minutes, or until it’s tender.
- Drain the kohlrabi and serve with your choice of seasonings.
For steaming, place the chopped kohlrabi in a steamer basket over boiling water. Cover the pot and steam for 5-7 minutes, or until the kohlrabi is tender.
Recipe Ideas for Purple Kohlrabi
Here are some delicious recipe ideas to get you started:
- Purple Kohlrabi Slaw: Shred the kohlrabi and combine it with mayonnaise, mustard, and diced onions. Serve as a side dish or add to sandwiches.
- Roasted Purple Kohlrabi Soup: Roast the kohlrabi with garlic and onions, then blend it with chicken or vegetable broth and cream for a creamy soup.
- Grilled Purple Kohlrabi: Brush the kohlrabi with olive oil and grill it until tender and slightly charred. Serve as a side dish or add to salads.
Purple Kohlrabi and Apple Salad
This refreshing salad is perfect for a light lunch or dinner.
Ingredients:
- 1 large purple kohlrabi, peeled and chopped
- 1 large apple, chopped
- 1/4 cup of chopped walnuts
- 2 tablespoons of olive oil
- 1 tablespoon of apple cider vinegar
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the chopped kohlrabi and apple.
- In a small bowl, whisk together the olive oil and apple cider vinegar.
- Pour the dressing over the kohlrabi mixture and toss to combine.
- Sprinkle the chopped walnuts over the top and serve.
Conclusion
Purple kohlrabi is a versatile and nutritious vegetable that can add flavor and excitement to a variety of dishes. With its unique flavor and numerous health benefits, it’s no wonder why purple kohlrabi is becoming a staple in many kitchens. By following the cooking methods and recipe ideas outlined in this article, you’ll be well on your way to unlocking the delicious secrets of purple kohlrabi.
What is Purple Kohlrabi and How Does it Differ from Green Kohlrabi?
Purple kohlrabi is a variety of kohlrabi that has a deep purple color due to its high anthocyanin content. It has a slightly sweeter and nuttier flavor compared to green kohlrabi. The purple color also makes it a great addition to salads and other dishes where visual appeal is important.
In terms of nutritional content, purple kohlrabi is similar to green kohlrabi, being high in vitamins C and K, and fiber. However, the anthocyanins present in purple kohlrabi have been shown to have additional health benefits, including anti-inflammatory properties.
How Do I Choose the Best Purple Kohlrabi at the Store?
When choosing purple kohlrabi at the store, look for bulbs that are firm and heavy for their size. The skin should be smooth and free of blemishes, and the leaves should be crisp and green. Avoid bulbs that are soft or have signs of mold or rot.
It’s also a good idea to choose bulbs that are similar in size so that they cook evenly. If you’re planning to use the leaves, choose bulbs with fresh, crisp leaves. If you’re only using the bulb, you can choose bulbs with older leaves, as they will still be edible.
How Do I Store Purple Kohlrabi to Keep it Fresh?
To keep purple kohlrabi fresh, store it in the refrigerator. Remove the leaves and place the bulb in a plastic bag or wrap it in plastic wrap. Keep it away from strong-smelling foods, as kohlrabi can absorb odors easily.
The bulb can be stored for up to a week in the refrigerator. If you don’t plan to use the leaves, you can store them separately in a plastic bag or wrap them in plastic wrap. They can be stored for up to three days.
Can I Eat Purple Kohlrabi Raw, or Does it Need to be Cooked?
Purple kohlrabi can be eaten both raw and cooked. Raw kohlrabi can be peeled and sliced or diced and added to salads, slaws, and other dishes. It has a crunchy texture and a sweet, slightly peppery flavor.
Cooking kohlrabi brings out its natural sweetness and can make it more tender. It can be boiled, steamed, roasted, or sautéed. Cooking also breaks down some of the cell walls, making the nutrients more accessible to the body.
How Do I Peel and Chop Purple Kohlrabi?
To peel purple kohlrabi, use a vegetable peeler to remove the skin. Start at the top of the bulb and work your way around, applying gentle pressure. You can also use a paring knife to peel the kohlrabi, but be careful not to cut too deeply and waste any of the flesh.
To chop kohlrabi, place the peeled bulb on its side and slice it into rounds or wedges. You can then chop the rounds or wedges into smaller pieces, depending on the desired size. You can also use a food processor to chop or shred the kohlrabi.
Can I Use Purple Kohlrabi in Place of Green Kohlrabi in Recipes?
In most recipes, purple kohlrabi can be used in place of green kohlrabi. However, keep in mind that the flavor and texture may be slightly different. Purple kohlrabi is generally sweeter and has a more delicate flavor than green kohlrabi.
If you’re substituting purple kohlrabi for green kohlrabi in a recipe, you may need to adjust the cooking time slightly. Purple kohlrabi tends to be more tender than green kohlrabi, so it may cook more quickly.
Are There Any Health Benefits to Eating Purple Kohlrabi?
Yes, purple kohlrabi has several health benefits due to its high content of vitamins, minerals, and antioxidants. The anthocyanins present in purple kohlrabi have been shown to have anti-inflammatory properties, which can help protect against chronic diseases such as heart disease and cancer.
Purple kohlrabi is also high in fiber, which can help support healthy digestion and bowel function. The vitamin C content in purple kohlrabi can help boost the immune system, while the vitamin K content can help support bone health.