Kohlrabi Pepper Stir Fry
Kohlrabi, Knol-Khol, Nool-Khol, or German turnip is a stem vegetable that belongs to the same family as Cabbage, Broccoli, Cauliflower, Brussels sprouts, Kale and Collard Greens. It is a cool season and perennial vegetable that is approximately round in shape, succulent with turnip flavoured greens at the top of its stem. They are generally light green in colour on the outside; purple varieties are also available. However, whether they are green or purple in colour, the inner fleshy part of the vegetable is cream-yellow.
Nutritional, Caloric and Health Benefits:
Fresh and tender Kohlrabi is rich in both dietary fibers and Vitamins. It has very low carbohydrate content, no cholesterol and a trifling amount of fat. The vegetable is a powerful source for Vitamin C, B-complex Groups of Vitamins, such as vitamin B-6, thiamin, niacin, pantothenic acid. It is also a rich source for antioxidants. Kohlrabi also has phytochemicals like sulforaphane, isothiocyanates and indole-3-carbinol, all of which help prevent colon and prostate cancers. Good amounts of minerals, calcium, copper, manganese, iron, potassium and phosphorous are also available in Kohlrabi. The cream coloured flesh contains some vitamin A and carotenes and the nutritious leaves are abundant in carotenes, vitamin A and K, minerals and B complex group of vitamins.
Calories in one serving of 135g is 36 with dietary fibers at 19%
Preparation time: 15 minutes; cooking time: 20 minutes; serves -s 4
- Fresh and tender Kohlrabi or Knol Kohl - 3 medium size (fresh and tender)
- Onion - 1 small (diced finely)
- Tomato - 1 large round (chopped)
- Ginger paste - ½ tsp
- Garlic paste - ½ tsp
- Curry leaves - a few leaves
- Fresh coriander leaves - a tiny bunch (chopped)
- Oil - 2 tablespoons
- Water - 1 cup
- Black Pepper Powder - 1 tsp
- Red Chilli Powder - ¼ tsp
- Coriander powder - ¼ tsp
- Turmeric powder - a pinch
- Salt to taste
1. Wash the Kohlrabi and remove the outer peel. Dice the inner flesh into bite size thin pieces.
2. Place a deep pan or kadai on the stovetop. Ignite the stove and keep the flame on medium-low heat.
3. Pour the oil into the kadai and add the curry leaves. Sauté for a minute or two.
4. Next add the onions and sauté until translucent.
5. Add the ginger and garlic paste. Stir for a bit, until the raw smell fades. Then add the tomatoes and sauté till the tomatoes blend into a smooth paste with the onions.
6. Next add the pieces of Kohlrabi and mix well in the tomato onion gravy.
7. Add the salt, turmeric powder, black pepper powder, red chilli and coriander powder and stir fry.
8. Finally add water, close the kadai / pan with a lid and let the Kohlrabi cook till it is tender. Allow all the water to evaporate and gently roast on a low flame till the kohlrabi is well coated in the gravy.
9. Turn off the flame.
10. Garnish with the chopped coriander leaves and serve with rice and curry, rasam, curd or with chapattis.