Once a mixture of cabbage and turnip, the kohlrabi is something very special. Not the fruit, blossom, foliage or root are so tasty here. It is the stem that produces the bulbous vegetables. Kohlrabi tastes slightly sweet and a bit nutty. He is both raw and cooked delicious.
Importance to health
Particularly important for the diet is its high content of vitamin C and the minerals potassium, calcium and magnesium. "Kohlrabi consists mainly of water and therefore has only low calories, " said the nutrition experts from the German Green Cross.
Kohlrabi is also important for health because of its fine-spicy mustard oils. These mustard oils are among the phytochemicals whose importance has only become clear in recent years. For example, mustard oils protect against inflammation and strengthen the body's defenses.
The leaves of kohlrabi are also edible
What many do not know: "Not only the versatile tuber is valuable for a balanced diet, but also the fresh foliage, " say the nutrition experts. The leaves contain more nutrients in relation to the calories and therefore have a higher nutrient density. They are rich in carotenoids, the precursor of vitamin A.
When the leaves are fresh, they can be eaten. They can also be prepared as a whole - like spinach. In addition, the foliage gives a pretty decoration when it is cut small.
Preparation: cooking with kohlrabi
The most imaginative recipes with kohlrabi probably come from German cuisine. Because in this country is clearly consumed in comparison to the other Europeans most Kohlrabi. Kohlrabis are ideal for:
- as a side dish
Even raw, they taste fresh and spicy in salads.
Before peeling, the tuber should be washed well first. Then the kohlrabi is peeled off only thinly. For young tubers, it is also sufficient to cut off the roots. The skin can then be easily peeled off.
"In order to preserve the vitamins and phytochemicals and especially not leach the minerals, kohlrabi offers the preparation in a steam cooking appliance, " the nutrition experts are convinced. Here, the natural taste of kohlrabi is best preserved.
Recipe for kohlrabi carrot flan
If you are really hungry for some kohlrabi, you can inspire your imagination with kohlrabi and carrots with the following recipe. Ingredients for 6 servings (as a side dish or appetizer):
- 300 g of carrots
- 400 g kohlrabi
- 1 onion, 1 clove of garlic
- 20 g fresh parsley
- 125 ml of milk
- 125 g of creme fraiche
- 250 g quark
- 3 tablespoons of sesame seeds
- 2 tablespoons soy sauce
- 1/2 teaspoon herbal salt
- freshly ground pepper
Preparation according to recipe: Clean carrots and kohlrabi, wash and grate. For cooking in a steamer, fill the vegetables with a perforated container and place in the oven. Setting: 100 ° C / time: 4-6 minutes. Alternative cooking: Fry grated vegetables in a saucepan with a little water and cook for about 6 minutes. Finely chop onion, garlic clove and parsley. Stir with the remaining ingredients (except the butter) and the prepared vegetables and season with salt and pepper. Grease soufflé with butter.
Distribute the curd vegetable pulp onto the molds, then place them on the grid in the steamer. Setting: 90 ° C / time: 25-30 minutes. Alternative preparation in the oven: Put the filled molds in a dripping pan, pour about 1 liter of water into the drip pan and cook with hot air at 160 ° C for 25-30 minutes.
Nutritional value per serving: 752 kJ / 180 kcal 10 g E; 11 g fat; 10 g KH