I've noticed that customers see this produce in the West Chester Carlino's Market, and wonder what it is and how on earth they will ever be able to use it in a dish. What I have found the most successful is treat it like a turnip in recipes. Some questions that have been frequently asked I addressed below. I hope this makes you want to add this to your fall dishes!
What is it?
The name originates from the German word meaning “cabbage turnip”. In Sicily, it is known as Cavolo. Available in both purple and green, this root vegetable is in the same family as broccoli and Brussels sprouts, therefore is available during the fall season.
Kohlrabi is considered a superfood because it is so nutrient dense. (Who doesn't love to treat their bodies well?!)
- Low in calories
- High in Vitamin C (1 C = 140% RDA, that’s comparable to strawberries with 150 %!)
- Powerful antioxidant
- Rich in dietary fiber, therefore protects against prostate & colon cancers
- Contains 14% RDA of Potassium, which assist with healthy muscle & nerve functions
How to Prepare?
- Eaten raw after its been peeled & sliced, then sprinkled with a little salt
- Chopped up raw, tossed in a salad
- Greens on top are edible and can cook them low and slow, like collard greens
- Cube them, and roast them with salt pepper and Carlino’s Extra Virgin Olive Oil
- Can add them to a quiche (aka Kohlrabi Pie)
- Steamed/sautéed in oil & garlic, throw a few different veggies in and make yourself a stir fry
Do like the Italians do and add kohlrabi into any pasta dish!
Pasta con Cavolo Rapa
- 1 large kohlrabi root sliced (also chop the leaves)
- 2-3 cloves of garlic chopped
- 1/2 C. fresh tomatoes chopped
- Sprinkle of hot chili flakes
- 2-3 T Carlino’s Extra Virgin Olive Oil
- salt and pepper to taste
- 1/2 lb. Carlino’s fettuccini pasta
- Fill a big pot with salt water and bring to a boil. Add the kohlrabi leaves and slices of kohlrabi root. Boil until they are soft.
- In a sauce pan, add two T of EVOO and sauté the garlic, hot chili flakes and tomatoes until it forms a nice thick consistency. Then season with salt and pepper.
- After about 15-20 minutes the kohlrabi are soft, add the Carlino’s fettuccini directly into the boiling pot. Add some salt to get the water heated.
- Cook the pasta until al dente then drain. Add everything back to the pot.
- Pour the tomato sauce over the kohlrabi and season with fresh pepper and more EVOO.
- Enjoy the nutrient dense dish!
Now when you see kohlrabi, you'll know exactly what you are looking at!