Kohlrabi Recipe: A Delicious And Nutritious Veggie Dish
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Simple Kohlrabi with Pistachios and Sage Healthy Seasonal Recipes from www.healthyseasonalrecipes.com
Kohlrabi, also known as German turnip or cabbage turnip, is a versatile and nutritious vegetable that belongs to the Brassica family. It has a sweet, mild, and nutty flavor, with a crunchy texture that is a cross between a radish and a broccoli stem. Kohlrabi is low in calories, high in fiber, and rich in vitamins and minerals, making it an excellent addition to a healthy and balanced diet. In this article, we will share with you a simple and delicious kohlrabi recipe that you can easily make at home.
Ingredients
To make this kohlrabi recipe, you will need the following ingredients: - 2 kohlrabi bulbs, peeled and cut into thin slices or julienned - 1 red onion, thinly sliced - 2 tablespoons of olive oil - 1 tablespoon of honey - 1 tablespoon of apple cider vinegar - 1 teaspoon of Dijon mustard - Salt and pepper to taste - Fresh parsley or cilantro for garnish (optional)
Instructions
1. Peel and slice or julienne the kohlrabi bulbs into thin strips. You can use a mandoline or a sharp knife for this task. 2. Thinly slice the red onion and set it aside. 3. In a small bowl, whisk together the olive oil, honey, apple cider vinegar, Dijon mustard, salt, and pepper until well combined. 4. In a large bowl, add the sliced kohlrabi and red onion. 5. Pour the dressing over the kohlrabi and onion, and toss gently to coat evenly. 6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together. 7. Before serving, give the kohlrabi salad a quick stir, and adjust the seasoning if needed. 8. Garnish with fresh parsley or cilantro, if desired.
Nutrition
This kohlrabi recipe is not only delicious but also nutritious. Kohlrabi is rich in fiber, vitamin C, potassium, and other essential nutrients that support overall health and wellbeing. One cup of sliced kohlrabi (about 135 grams) contains approximately: - 36 calories - 8 grams of carbohydrates - 4 grams of fiber - 2 grams of protein - 0 grams of fat - 140% of the Daily Value (DV) for vitamin C - 10% of the DV for potassium - 6% of the DV for vitamin B6 - 5% of the DV for magnesium - 5% of the DV for phosphorus This kohlrabi recipe is also low in sodium and sugar, making it a great option for those who are watching their salt and sugar intake.
Variations
This kohlrabi recipe is very versatile and can be customized to your liking. Here are some variations that you can try: - Add some sliced apples or pears for a touch of sweetness and crunch. - Use lemon juice instead of apple cider vinegar for a more citrusy flavor. - Add some chopped nuts or seeds, such as almonds, walnuts, or sunflower seeds, for extra protein and healthy fats. - Use Greek yogurt instead of olive oil for a creamier and tangier dressing. - Add some crumbled feta or goat cheese for a savory and tangy flavor. - Use different herbs and spices, such as thyme, oregano, or paprika, to change the flavor profile.
Serving Suggestions
This kohlrabi recipe can be served as a side dish or a light meal. Here are some serving suggestions: - Serve it alongside grilled chicken, fish, or tofu for a complete and balanced meal. - Top it with some grilled shrimp or scallops for a seafood twist. - Serve it as a refreshing and healthy snack or appetizer. - Pack it for lunch or a picnic, as it travels well and can be enjoyed cold or at room temperature.
Conclusion
Kohlrabi is a delicious and nutritious vegetable that can be enjoyed in many ways. This kohlrabi recipe is a simple and tasty way to incorporate this veggie into your diet. It is easy to make, customizable, and packed with health benefits. Give it a try and let us know how you like it!