Kohlrabi, also known as a German turnip or turnip cabbage, is a member of the Brassica family, alongside broccoli, cabbage, and kale. While the bulbous stem is the star of many recipes, a common question arises: can you eat the green part of kohlrabi, namely the leaves and stems attached to the bulb? The answer is a resounding yes! In fact, these often-overlooked greens are packed with nutrients and flavor, offering a versatile addition to your culinary repertoire. Let’s delve into the nutritional benefits, culinary uses, and everything you need to know about enjoying kohlrabi greens.
Nutritional Benefits of Kohlrabi Greens
The leaves and stems of kohlrabi are nutritional powerhouses, often surpassing the bulb itself in certain vitamins and minerals. Embracing these greens can significantly boost your intake of essential nutrients.
Vitamin Powerhouse
Kohlrabi greens are particularly rich in vitamins, especially Vitamin C and Vitamin K. Vitamin C is a potent antioxidant, vital for immune function, collagen production, and protecting against cellular damage. Vitamin K plays a crucial role in blood clotting and bone health. Incorporating kohlrabi greens into your diet is an excellent way to ensure you’re meeting your daily requirements for these essential vitamins.
Mineral Richness
Beyond vitamins, kohlrabi greens are also a good source of minerals like calcium, potassium, and iron. Calcium is essential for strong bones and teeth, while potassium helps regulate blood pressure. Iron is vital for carrying oxygen throughout the body, preventing fatigue and supporting energy levels. These minerals work together to support overall health and well-being.
Fiber Content
Like many leafy greens, kohlrabi greens are a good source of dietary fiber. Fiber is crucial for digestive health, promoting regularity and preventing constipation. It also helps regulate blood sugar levels and can contribute to feelings of fullness, aiding in weight management.
Antioxidant Properties
Kohlrabi greens contain various antioxidants, including carotenoids and glucosinolates. These compounds help protect the body against free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases like cancer and heart disease. Antioxidants play a vital role in maintaining overall health and preventing age-related illnesses.
Culinary Uses for Kohlrabi Greens
Kohlrabi greens are incredibly versatile in the kitchen, offering a range of culinary possibilities. From simple sautéed dishes to more elaborate recipes, these greens can add a nutritious and flavorful twist to your meals.
Sautéing and Stir-Frying
One of the easiest ways to enjoy kohlrabi greens is to sauté or stir-fry them. Simply wash and chop the greens, then sauté them with garlic, onions, and your favorite seasonings. A touch of olive oil or sesame oil can enhance the flavor. They cook down similarly to spinach, so keep that in mind when judging quantity.
Adding to Soups and Stews
Kohlrabi greens can be a great addition to soups and stews. Add them towards the end of cooking to retain their nutrients and prevent them from becoming too mushy. Their slightly peppery flavor complements a wide range of soups, from vegetable broths to hearty stews.
Using in Salads
Young, tender kohlrabi greens can be used in salads. Their mild, slightly sweet flavor adds a unique dimension to salads. Consider pairing them with other leafy greens, crunchy vegetables, and a light vinaigrette.
Making Kohlrabi Green Chips
For a healthy and delicious snack, try making kohlrabi green chips. Toss the greens with olive oil and salt, then bake them in the oven until crispy. These chips are a great alternative to store-bought potato chips and are packed with nutrients.
Incorporating into Pesto
Kohlrabi greens can be used to make pesto. Simply blend them with nuts, garlic, Parmesan cheese, and olive oil. Use the pesto as a spread for sandwiches, a topping for pasta, or a marinade for meats.
Juicing and Smoothies
For a quick and nutritious boost, add kohlrabi greens to your juices and smoothies. Their mild flavor blends well with other fruits and vegetables. They’re an excellent way to increase your intake of vitamins and minerals.
Selecting and Storing Kohlrabi Greens
Choosing the right kohlrabi and properly storing its greens ensures optimal flavor and freshness. Understanding these factors is key to maximizing your culinary experience.
Choosing Fresh Greens
When selecting kohlrabi, look for bulbs with fresh, vibrant green leaves. The leaves should be firm and free from wilting or yellowing. Avoid kohlrabi with leaves that appear damaged or discolored.
Storing Kohlrabi Greens
To store kohlrabi greens, separate them from the bulb. Wrap the greens in a damp paper towel and store them in a plastic bag in the refrigerator. This will help keep them fresh for several days. The bulb itself can be stored separately in the refrigerator for a longer period.
Preparing Kohlrabi Greens for Cooking
Proper preparation is essential for enjoying kohlrabi greens. Washing, trimming, and sometimes blanching can significantly improve the taste and texture.
Washing the Greens
Thoroughly wash kohlrabi greens before cooking to remove any dirt or debris. Rinse them under cold water, paying attention to the areas where dirt may accumulate.
Trimming the Stems
If the stems are thick and fibrous, trim them before cooking. You can also remove any tough or damaged leaves.
Blanching (Optional)
For some recipes, blanching kohlrabi greens can help tenderize them and reduce their bitterness. To blanch, briefly boil the greens for 1-2 minutes, then immediately transfer them to an ice bath to stop the cooking process.
Addressing Potential Bitterness
Some people find kohlrabi greens to be slightly bitter. This bitterness can be minimized through proper preparation and cooking techniques.
Harvest Time
Younger leaves are generally less bitter than older leaves. If possible, harvest kohlrabi greens when they are young and tender.
Cooking Methods
Cooking methods like sautéing, steaming, or blanching can help reduce the bitterness of kohlrabi greens. Adding acidic ingredients like lemon juice or vinegar can also help balance the flavor.
Pairing with Flavors
Pairing kohlrabi greens with strong flavors can also mask any potential bitterness. Consider using them in dishes with garlic, onions, chili peppers, or other flavorful ingredients.
Kohlrabi Greens vs. Other Leafy Greens
Kohlrabi greens offer a unique flavor profile and nutritional content compared to other leafy greens like spinach, kale, and collard greens.
Flavor Profile
Kohlrabi greens have a slightly peppery and sweet flavor, similar to a mild turnip green. This unique flavor sets them apart from the earthier taste of spinach or the more robust flavor of kale.
Nutritional Comparison
While all leafy greens are nutritious, kohlrabi greens offer a slightly different blend of vitamins and minerals. They are particularly high in Vitamin C and Vitamin K, making them a valuable addition to a balanced diet.
Versatility
Kohlrabi greens are incredibly versatile and can be used in a variety of dishes, from salads to soups to stir-fries. Their mild flavor makes them a great addition to many different cuisines.
Growing Your Own Kohlrabi for the Best Greens
Growing your own kohlrabi allows you to harvest the freshest and most flavorful greens. It’s a rewarding experience that provides you with a sustainable source of nutritious food.
Planting and Care
Kohlrabi is a relatively easy vegetable to grow. Plant seeds in well-drained soil in a sunny location. Keep the soil moist and fertilize regularly.
Harvesting the Greens
You can start harvesting kohlrabi greens when they are young and tender. Simply cut the leaves from the plant, leaving the central bud intact so that it can continue to produce new leaves.
Benefits of Homegrown
Growing your own kohlrabi allows you to control the quality of your produce and ensures that you are getting the freshest and most nutritious greens. It’s also a great way to reduce your carbon footprint and connect with nature.
In conclusion, the green part of kohlrabi is not only edible but also a nutritional powerhouse packed with vitamins, minerals, and antioxidants. By incorporating these versatile greens into your diet, you can boost your health and add a unique flavor to your meals. From sautéing and stir-frying to adding them to soups and salads, the culinary possibilities are endless. So next time you’re preparing kohlrabi, don’t discard the greens – embrace them and enjoy the many benefits they have to offer!
Can you eat the green part of kohlrabi?
Yes, absolutely! The green parts of kohlrabi, which include the leaves and stems, are entirely edible and offer a delightful nutritional boost. Often overlooked, these leafy greens are packed with vitamins, minerals, and antioxidants, making them a fantastic addition to your diet.
Discarding the kohlrabi greens would be a missed opportunity to enjoy a wealth of health benefits. Think of them as similar to other leafy greens like kale or collard greens – they can be prepared and consumed in a variety of ways, contributing valuable nutrients to your meals.
What are the nutritional benefits of kohlrabi greens?
Kohlrabi greens are a nutritional powerhouse, offering a significant amount of vitamins and minerals. They are particularly rich in Vitamin C, which is crucial for immune function, and Vitamin K, essential for blood clotting and bone health. Furthermore, they provide a good source of fiber, aiding in digestion and promoting gut health.
Beyond vitamins, kohlrabi greens also contain important minerals such as calcium, potassium, and iron. These minerals play vital roles in maintaining healthy bones, regulating blood pressure, and supporting energy production. Including kohlrabi greens in your diet is a simple way to boost your overall nutrient intake.
How do kohlrabi greens taste?
The taste of kohlrabi greens is often described as slightly peppery and similar to kale or cabbage, but milder. Younger leaves tend to be more tender and have a more delicate flavor compared to older, more mature leaves, which can be a bit tougher and have a stronger, sometimes slightly bitter, taste.
The flavor can also vary depending on the growing conditions and the variety of kohlrabi. Cooking methods also play a significant role in influencing the final taste. Sautéing, steaming, or adding them to soups and stews can mellow out the flavor and make them more palatable, especially if you are sensitive to bitter tastes.
How should I prepare kohlrabi greens?
Preparing kohlrabi greens is similar to preparing other leafy greens. Start by thoroughly washing them to remove any dirt or debris. If the stems are thick, you might want to remove them as they can be a bit tougher than the leaves. You can then chop them into smaller pieces depending on your desired use.
There are numerous ways to cook kohlrabi greens. They can be sautéed with garlic and olive oil for a simple side dish, added to soups and stews for extra flavor and nutrition, or steamed until tender. You can even incorporate them into stir-fries or use them as a substitute for spinach in dishes like quiche or lasagna.
Are there any risks associated with eating kohlrabi greens?
Generally, kohlrabi greens are safe to eat for most people. However, individuals with certain medical conditions should exercise caution. Like other cruciferous vegetables, kohlrabi greens contain compounds called goitrogens, which can interfere with thyroid hormone production in people with thyroid disorders if consumed in excessive amounts.
If you have a thyroid condition, it is advisable to cook kohlrabi greens before eating them, as cooking can help reduce the goitrogenic effect. Additionally, individuals who are taking blood thinners should be mindful of their Vitamin K intake, as kohlrabi greens are a good source of this vitamin. As with any food, moderation is key.
Can I eat kohlrabi greens raw?
Yes, you can eat kohlrabi greens raw, especially the younger, more tender leaves. They can be a great addition to salads, providing a slightly peppery flavor and a crisp texture. Be sure to wash them thoroughly before consuming them raw to remove any dirt or pesticides.
When using raw kohlrabi greens, consider pairing them with other ingredients that complement their flavor, such as a light vinaigrette or other crunchy vegetables. Massaging the leaves with the dressing can help to soften them slightly and make them more palatable. Older, tougher leaves may be best reserved for cooking, as they can be a bit too fibrous to enjoy raw.
How do I store kohlrabi greens?
To keep your kohlrabi greens fresh for as long as possible, proper storage is essential. The best method is to wrap them in a damp paper towel and place them in a plastic bag or container in the refrigerator. This helps to retain moisture and prevent them from wilting quickly.
Ideally, use the kohlrabi greens within a few days of purchasing or harvesting them. While they can last a bit longer if stored properly, their nutritional value and flavor will gradually diminish over time. Avoid storing them near fruits that produce ethylene gas, such as apples or bananas, as this can accelerate spoilage.