Kohlrabi, a cross between a cabbage and a turnip, is a versatile vegetable that offers a multitude of health benefits. While the bulbous part of the kohlrabi is commonly used in salads and as a crudité, the greens are often overlooked and discarded. However, kohlrabi greens are a treasure trove of nutrients, rich in vitamins A, C, and K, as well as minerals like calcium and iron. In this article, we will explore the various ways to cook kohlrabi greens, making them a delicious and integral part of your diet.
Understanding Kohlrabi Greens
Before we dive into the cooking methods, it’s essential to understand the characteristics of kohlrabi greens. The leaves are slightly bitter, with a flavor profile that’s often compared to kale and collard greens. They have a delicate texture, similar to spinach, and can be used in a variety of dishes, from soups to sautés.
Choosing the Right Kohlrabi Greens
When selecting kohlrabi greens, look for leaves that are firm, crisp, and free of wilted or yellowed spots. The stems should be tender, and the leaves should have a vibrant green color. You can use either the young, tender leaves or the more mature, slightly bitter leaves, depending on your personal preference.
Preparation Methods for Kohlrabi Greens
Before cooking kohlrabi greens, it’s crucial to prepare them properly. Here are a few steps to follow:
Cleaning and Washing
Rinse the kohlrabi greens under cold running water to remove any dirt, debris, or pesticides. Gently swish the leaves around to dislodge any dirt, then shake off excess water.
Removing Stems and Chopping
Remove the stems from the leaves, and chop the leaves into desired sizes. You can either chop them coarsely for soups and stews or finely for sautés and salads.
Blanching (Optional)
Blanching kohlrabi greens can help reduce their bitterness and make them more palatable. To blanch, submerge the chopped leaves in boiling water for 30 seconds to 1 minute, then immediately plunge them into an ice bath to stop the cooking process.
Cooking Methods for Kohlrabi Greens
Now that we’ve covered the preparation methods, let’s explore the various ways to cook kohlrabi greens.
Sauteing
Sauteing is a quick and easy way to cook kohlrabi greens. Heat some olive oil in a pan, add minced garlic and onions, and then add the chopped kohlrabi greens. Cook until the leaves are wilted, season with salt, pepper, and a squeeze of lemon juice.
Steaming
Steaming kohlrabi greens helps preserve their nutrients and delicate flavor. Simply place the chopped leaves in a steamer basket, steam for 3-5 minutes, and serve with a dollop of butter or a sprinkle of salt.
Boiling
Boiling kohlrabi greens is a simple way to cook them. Submerge the chopped leaves in boiling water, cook for 5-7 minutes, and then drain. You can add aromatics like onions, carrots, and celery to the boiling water for added flavor.
Braising
Braising kohlrabi greens is a great way to cook them with other ingredients. Heat some oil in a pan, add chopped onions and garlic, and then add the kohlrabi greens. Pour in some liquid (stock or wine), cover the pan, and simmer until the leaves are tender.
Stir-Frying
Stir-frying kohlrabi greens is a quick and easy way to cook them with other ingredients. Heat some oil in a wok or large skillet, add chopped onions and garlic, and then add the kohlrabi greens. Stir-fry until the leaves are wilted, and serve with your favorite stir-fry ingredients.
Recipe Ideas for Kohlrabi Greens
Here are a few recipe ideas to get you started:
Kohlrabi Greens and Garlic Soup
- 2 cups kohlrabi greens
- 3 cloves garlic, minced
- 2 cups chicken or vegetable stock
- 1/2 cup heavy cream or coconut milk
- Salt and pepper to taste
Combine kohlrabi greens, garlic, and stock in a pot. Bring to a boil, then reduce heat and simmer until the leaves are tender. Blend until smooth, then stir in heavy cream or coconut milk. Serve hot, garnished with chopped herbs.
Kohlrabi Greens and Lemon Spaghetti
- 1 cup kohlrabi greens
- 12 oz spaghetti
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Cook spaghetti according to package instructions. In a pan, heat olive oil, add garlic, and then add kohlrabi greens. Cook until the leaves are wilted, then stir in lemon juice. Combine cooked spaghetti and kohlrabi greens mixture. Serve hot, topped with grated Parmesan cheese.
Conclusion
Kohlrabi greens are a nutritious and delicious addition to any meal. With their mild flavor and delicate texture, they can be used in a variety of dishes, from soups to salads. By following the preparation and cooking methods outlined in this article, you can unlock the nutritional power of kohlrabi greens and make them a staple in your diet. So next time you’re at the farmer’s market or grocery store, be sure to pick up some kohlrabi greens and start cooking!
What are kohlrabi greens and how do they differ from other leafy greens?
Kohlrabi greens are the edible leaves that grow on the kohlrabi plant, a cross between a cabbage and a turnip. They have a slightly sweet and peppery flavor, similar to kale or collard greens, but with a milder taste. Kohlrabi greens are also higher in vitamins and minerals compared to other leafy greens, making them a nutritious addition to a variety of dishes.
One of the key differences between kohlrabi greens and other leafy greens is their texture. Kohlrabi greens have a slightly crunchy texture, similar to celery, which makes them a great addition to salads and sautéed dishes. They are also more versatile than other leafy greens, as they can be used in a variety of dishes, from soups to stir-fries.
What are the nutritional benefits of kohlrabi greens?
Kohlrabi greens are packed with vitamins and minerals, including vitamins A, C, and K, as well as calcium, iron, and potassium. They are also high in antioxidants and fiber, making them a nutritious addition to a healthy diet. The high levels of vitamin K in kohlrabi greens also make them a great food for supporting bone health.
In addition to their nutritional benefits, kohlrabi greens have also been shown to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease and cancer. They are also low in calories and high in fiber, making them a great food for those looking to lose weight or maintain a healthy weight.
How do I choose the best kohlrabi greens?
When choosing kohlrabi greens, look for leaves that are fresh and have a vibrant green color. Avoid leaves that are wilted or have brown spots, as they may be past their prime. You can also choose kohlrabi greens that are still attached to the kohlrabi bulb, as they will be fresher and have a milder flavor.
Kohlrabi greens can be found in most supermarkets and farmers’ markets, especially during the spring and summer months. They can also be grown at home, either from seed or by purchasing kohlrabi bulbs with the greens still attached.
How do I store kohlrabi greens to keep them fresh?
To keep kohlrabi greens fresh, store them in a cool, dry place, such as the refrigerator. You can also store them in a sealed container or plastic bag to keep them fresh for up to a week. It’s also a good idea to wash the greens before storing them, as this will help to remove any dirt or debris.
Kohlrabi greens can also be frozen to keep them fresh for longer. Simply chop the greens and place them in a freezer-safe container or bag. Frozen kohlrabi greens can be used in soups, stews, and other cooked dishes.
What are some ways to cook kohlrabi greens?
Kohlrabi greens can be cooked in a variety of ways, including sautéing, steaming, and boiling. They can also be added to soups, stews, and casseroles for added nutrition and flavor. One of the simplest ways to cook kohlrabi greens is to sauté them with garlic and olive oil, which brings out their natural sweetness.
Kohlrabi greens can also be used in salads, either on their own or combined with other leafy greens. They can also be used as a substitute for spinach or kale in many recipes, making them a versatile ingredient for a variety of dishes.
Can I eat kohlrabi greens raw?
Yes, kohlrabi greens can be eaten raw, and they make a great addition to salads and other dishes. Raw kohlrabi greens have a slightly sweet and peppery flavor, and they can be used as a substitute for kale or spinach in many recipes.
When eating kohlrabi greens raw, it’s a good idea to massage them with olive oil and lemon juice to help break down the cell walls and make them more digestible. This will also help to bring out their natural sweetness and flavor.
Are kohlrabi greens safe to eat for everyone?
Kohlrabi greens are generally safe to eat for most people, but they may not be suitable for everyone. People with thyroid problems should avoid eating 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 contain high levels of vitamin K, which can interact with certain medications. It’s always a good idea to consult with a healthcare provider before making any changes to your diet.