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If you’ve ever tried kohlrabi, you know it’s a unique and versatile vegetable. But have you ever tried cooking the greens? Kohlrabi greens are packed with nutrients and have a slightly bitter taste that pairs well with a variety of flavors. In this article, we’ll explore different methods for cooking kohlrabi greens and discover delicious ways to incorporate them into your meals.

Before You Start:

When selecting kohlrabi greens, look for vibrant, fresh leaves. Avoid those that are wilted or discolored. To prepare the greens, start by washing them thoroughly to remove any dirt or grit. Trim off any tough stems and discard.

Steamed Kohlrabi Greens:

Steaming is a simple and healthy way to cook kohlrabi greens while retaining their vibrant color and crisp texture. Start by bringing a pot of water to a boil. Place the cleaned and trimmed greens in a steamer basket or colander and set it over the boiling water. Cover and steam for about 5-7 minutes, or until the greens are tender. Remove from heat and season with salt, pepper, and a drizzle of olive oil. Serve as a side dish or toss with pasta or grain bowls for a nutritious and flavorful meal.

Sautéed Kohlrabi Greens:

If you prefer a more flavor-packed approach, sautéing kohlrabi greens is a great option. Heat a tablespoon of olive oil or butter in a skillet over medium heat. Add minced garlic or sliced onions and cook until fragrant and lightly browned. Add the washed and trimmed greens to the skillet and sauté for about 5-8 minutes, or until they wilt and become tender. Season with salt, pepper, and a splash of lemon juice. These sautéed greens are an excellent addition to omelettes, stir-fries, or as a topping for pizzas and tacos.

Braised Kohlrabi Greens:

Braising kohlrabi greens adds a rich and comforting element to this nutritious vegetable. In a large pot or pan, heat olive oil over medium heat. Add chopped onions or shallots and cook until softened. Stir in minced garlic and cook for another minute. Add the cleaned and trimmed greens, along with a splash of vegetable or chicken broth. Cover and let the greens simmer for about 10-15 minutes, or until they are tender and flavorful. Season with salt, pepper, and a sprinkle of red pepper flakes for some extra heat. Serve the braised kohlrabi greens as a side dish or mix them with cooked grains for a hearty main course.

Now that you know different ways to cook kohlrabi greens, don’t let them go to waste. Experiment with these techniques and discover your favorite preparation method. With their unique flavor and impressive nutritional profile, kohlrabi greens are a tasty and healthy addition to any meal.

Why Kohlrabi Greens are a Healthy Choice

Kohlrabi greens are not only delicious, but they are also packed with nutrients that provide numerous health benefits. Here are some reasons why kohlrabi greens are a healthy choice:

1. Rich in Vitamins and Minerals

Kohlrabi greens are an excellent source of vitamins A, C, and K, as well as minerals like calcium, potassium, and iron. These nutrients are essential for maintaining healthy bones, promoting proper blood clotting, and supporting overall immune function.

2. High in Fiber

Kohlrabi greens are rich in dietary fiber, which aids in digestion and helps regulate blood sugar levels. Consuming foods high in fiber can also promote feelings of fullness, making it easier to maintain a healthy weight.

3. Antioxidant Powerhouse

Kohlrabi greens are packed with antioxidants, including carotenoids and flavonoids, which help protect the body against oxidative stress caused by harmful free radicals. These antioxidants may also reduce the risk of chronic diseases such as heart disease and certain types of cancer.

4. Low in Calories

Kohlrabi greens are relatively low in calories, which makes them a great addition to a balanced diet. They can be a healthy alternative to other calorie-dense foods and can help promote weight loss or weight management.

5. Versatile and Easy to Prepare

Kohlrabi greens can be enjoyed in a variety of ways, whether added to salads, sautéed, or used in soups. They have a slightly sweet and earthy flavor that complements many dishes, and their tender leaves can be cooked quickly.

Overall, kohlrabi greens are a nutritious and versatile choice that can enhance the flavor and nutritional value of your meals. So go ahead and give them a try!

Nutritional Benefits of Kohlrabi Greens

Kohlrabi greens, also known as turnip greens, are the leafy green tops of the kohlrabi vegetable. These greens are often discarded, but they are actually highly nutritious and should not be overlooked. They are packed with essential vitamins, minerals, and antioxidants that can provide a range of health benefits.

Vitamins and Minerals

Kohlrabi greens are an excellent source of vitamins A, C, and K. These vitamins are important for maintaining healthy eyesight, boosting the immune system, and supporting blood clotting function. They also contain essential minerals such as calcium, iron, and potassium, which are essential for maintaining strong bones, preventing anemia, and regulating blood pressure.

Antioxidants

Kohlrabi greens are rich in antioxidants such as beta-carotene, lutein, and zeaxanthin. These antioxidants work to neutralize harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease, cancer, and age-related macular degeneration.

Fiber

Kohlrabi greens are a good source of dietary fiber, which is essential for digestive health. Fiber can promote regular bowel movements, prevent constipation, and help maintain a healthy weight by promoting feelings of fullness. It can also support healthy cholesterol levels and control blood sugar levels.

Low in Calories

Kohlrabi greens are low in calories and can be a great addition to a balanced diet for those looking to maintain or lose weight. They are a filling and nutritious option that can help satisfy hunger without adding excess calories to your diet.

Nutrient	Amount per 100g
Vitamin A	3225 IU
Vitamin C	62 mg
Vitamin K	33.5 mcg
Calcium	128 mg
Iron	0.70 mg
Potassium	400 mg

Choosing and Preparing Fresh Kohlrabi Greens

Kohlrabi greens are a nutritious and delicious addition to any meal. When choosing fresh kohlrabi greens, look for vibrant green leaves that are crisp and free from wilting or discoloration. The stems should be firm and not limp.

Inspecting the Leaves

Take a closer look at the leaves and ensure they are free from any holes or signs of insect damage. Choose leaves that are relatively free from blemishes to ensure better taste and texture.

Washing and Cleaning

Before using kohlrabi greens, it is important to wash them thoroughly. Fill a large bowl or sink with cold water. Submerge the greens in the water and gently swish them around to remove any dirt or debris. Drain the water and repeat this process until the water remains clear.

After washing, remove any large stems or tough parts of the leaves. You can use kitchen shears or a knife to trim them away.

Storage Tips

If you’re not planning to use the kohlrabi greens right away, you can store them in the refrigerator. Wrap them in a damp paper towel and place them in a plastic bag. They should stay fresh for up to a week.

Now that you know how to choose and prepare fresh kohlrabi greens, you can enjoy their wonderful flavor and texture in a variety of dishes!

Simple Recipes for Cooking Kohlrabi Greens

Kohlrabi greens are a nutritious and delicious part of the kohlrabi plant. They are packed with vitamins and minerals, and can be cooked in a variety of ways. Here are a few simple recipes to help you make the most of this leafy green vegetable.

1. Sautéed Kohlrabi Greens: Heat some olive oil in a pan over medium heat. Add minced garlic and cook until fragrant. Add the chopped kohlrabi greens and sauté until wilted, about 3-4 minutes. Season with salt, pepper, and a squeeze of lemon juice. Serve as a side dish or a healthy topping for grilled meats or roasted vegetables.

2. Kohlrabi Greens Soup: In a large pot, heat some olive oil over medium heat. Add diced onions, carrots, and celery, and cook until softened. Add vegetable broth and bring to a boil. Stir in chopped kohlrabi greens and simmer until tender, about 10 minutes. Puree the soup until smooth using an immersion blender or a regular blender. Season with salt, pepper, and a pinch of nutmeg. Serve hot with a dollop of sour cream or yogurt.

3. Kohlrabi Greens Salad: Start by washing the kohlrabi greens well and removing any tough stems. Tear the leaves into bite-sized pieces and place them in a large bowl. Add sliced radishes, diced cucumbers, and cherry tomatoes. In a small bowl, whisk together olive oil, lemon juice, dijon mustard, salt, and pepper. Drizzle the dressing over the salad and toss gently to combine. Serve immediately as a refreshing and healthy side dish.

4. Stir-Fried Kohlrabi Greens: Heat some sesame oil in a wok or a large skillet over high heat. Add sliced onions and cook until softened. Add the chopped kohlrabi greens and stir-fry for a few minutes, until wilted. Drizzle soy sauce and a splash of rice vinegar over the greens and continue to cook for another minute. Serve hot as a nutritious and flavorful side dish.

These are just a few ideas to get you started with cooking kohlrabi greens. Don’t be afraid to experiment and try different combinations of flavors and ingredients. Kohlrabi greens are versatile and can be easily incorporated into your favorite dishes for an added nutritional boost.

FAQ

What are kohlrabi greens?

Kohlrabi greens are the leafy green tops of the kohlrabi plant. They are similar in taste and texture to other leafy greens like kale or collard greens.

How do I prepare kohlrabi greens for cooking?

To prepare kohlrabi greens for cooking, start by washing them thoroughly under cold water to remove any dirt or debris. Then, remove the tough stems from the leaves and discard them. Finally, chop the leaves into bite-sized pieces.

Can I eat kohlrabi greens raw?

Yes, kohlrabi greens can be eaten raw. They have a slightly bitter taste when eaten raw, so they are often used in salads or as a garnish. However, cooking them can help to mellow out the bitterness.

What are some ways to cook kohlrabi greens?

There are several ways to cook kohlrabi greens. You can sauté them with garlic and olive oil, steam them until they are tender, or add them to soups or stews. Another option is to blanch them and then toss them with a little butter and lemon juice.

How long do kohlrabi greens take to cook?

The cooking time for kohlrabi greens will depend on the method you choose. Sautéing or steaming them usually takes about 5-7 minutes, while blanching them takes only 2-3 minutes. The greens should be tender but still slightly crisp when they are done.