Kohlrabi is a classified as a brassica or cruciferous vegetable, although judging by its bulbous appearance, one would assume it’s a root vegetable, but surprisingly, it’s not. The bulb, which is part of the stem, grows above ground rather than under. It belongs to the same plant family as arugula, kale, cabbage, broccoli, cauliflower and Brussels Sprouts. As a result, it is rich in antioxidants, vitamins and minerals and provides several health benefits. According to Organic Facts some of the healthy benefits associated with kohlrabi are,

  • Promotes digestive health
  • Helps with weight management
  • Keeps nerves and muscle functioning optimally
  • Maintains healthy blood pressure levels
  • Boosts bone strength
  • Promotes vision health
  • Maintains healthy metabolism

Kohlrabi is rich in vitamins A, C, K as well as B vitamins. It contains more vitamin C than an orange, with 62 milligrams of vitamin C per 100 grams, or about 102 percent of the recommended dietary allowance (RDA), World’s Healthiest Foods. Now that is impressive. Not only does vitamin C support the immune system, it helps support the health of our connective tissues, bones, blood vessels and skin, acts as an antioxidant, removing damaging free-radicals from the body and helps with the absorption of iron.

Kohlrabi is also a great source of copper, manganese, iron, potassium, dietary fiber and calcium. It is rich in phytochemicals that have anti-cancer and anti-inflammatory properties. It also has sulfur-containing compounds which may also have anti-cancer, anti-inflammatory, anti-fungal and anti-bacterial properties, (World’s Healthiest Foods)

Kohlrabi can be eaten cooked or raw. The greens can be used in salads much like spinach or kale. They can also be cooked and lightly seasoned with olive oil, lemon, garlic and salt and pepper to taste. The bulbs too can be eaten raw, grated or thinly sliced into a salad or slaw, or shredded and cooked into these delicious fritters below. All health benefits aside, they are refreshing and delicious anyway you like them! Enjoy!

Kolhrabi Carrot Fritters with Lemon Tahini Sauce

Ingredients

  • 2 kohlrabi bulbs, peeled
  • 1 medium carrot
  • 1 green onion, chopped
  • Bunch of parsley, chopped
  • 1 egg
  • ¼ bread crumbs
  • Salt and pepper to taste
  • Oil for frying

Lemon Tahini Sauce

  • 1/4 cup lemon juice
  • 1/4 olive oil
  • 1/4 tahini
  • 1/4 cup warm water
  • 1 clove of garlic, grated
  • 1/2 tsp cumin
  • salt and pepper to taste

Directions

To peel the kohlrabi, remove the outer leaves and peel the bulb with a knife or a potato peeler. Shred the vegetables in a food processor, or by hand using a grater. Season with salt and allow to sit for up to ½ hour.  Using your hands, squeeze out moisture, then add to a medium bowl with 1 egg, chopped green onion, bread crumbs and salt and pepper to taste.  Mix to combine.

Add about 2 tbsp of avocado or coconut oil  to a heavy or cast iron pan. Heat the oil over medium high heat. Form small patties of the fritter mixture  and carefully place into the oil. Fry on one side until browned, then fry on the other side. Remove and place on a plate lined with a paper towel to drain excess oil. Add another tablespoon of oil if needed.

For the lemon tahini sauce, mix all the ingredients in a large bowl and serve with fritters. Adapted from A Couple Cooks.

Linda @ The Wholesome Kitchen