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KOHLRABI = बन्द गोभी (pr. {band gobhi} )

 Kohlrabi Nutritional Info









Kohlrabi is a vegetable from the Brassica family and is commonly known as the "turnip cabbage." It is a round or oval-shaped bulb with a slightly sweet and crunchy taste, and is often eaten raw or cooked. The bulb is the edible part of the plant, and it can be peeled and sliced, grated, or diced. It is a nutritious food, rich in vitamins C and B6, fiber, and potassium. It is often used in soups, stews, and salads and is a popular ingredient in many European and Asian cuisines.

Benefits of kohlrabi
 • Nutrient-dense: Kohlrabi is a good source of vitamins C and B6, fiber, and potassium.
• Low in calories: With only around 30 calories per 100 grams, kohlrabi is a low-calorie food that can help with weight management.
• Supports digestion: The fiber in kohlrabi helps support digestive health and regularity.
• Antioxidant properties: The high levels of vitamin C in kohlrabi act as an antioxidant, helping protect cells from damage.
• Promotes heart health: The potassium in kohlrabi helps regulate blood pressure and supports heart health.
• Supports immune system: The high levels of vitamin C in kohlrabi help support the immune system and reduce the risk of infections.
• Anti-inflammatory effects: Some studies suggest that kohlrabi has anti-inflammatory properties that may be beneficial for reducing inflammation in the body.


Uses of kohlrabi 

• Raw consumption:
• Kohlrabi can be eaten raw, often sliced or grated into salads, or used as a low-carbohydrate snack.
• Cooked dishes:
• Kohlrabi can be boiled, roasted, or stir-fried and added to stews, soups, or curries for a slightly sweet, crunchy texture.
• Pickling:
• Kohlrabi can be pickled and used as a condiment or snack.
• Mashed or pureed:
• Cooked and mashed kohlrabi can be used as a low-carbohydrate substitute for mashed potatoes.
• Grilled:
• Kohlrabi can be sliced into rounds, brushed with oil, and grilled as a side dish.
• Juice or smoothies:
• The bulb can be juiced or blended into smoothies for a nutritional boost


Some dishes of kohlrabi
• Kohlrabi Slaw: A shredded kohlrabi mixed with shredded carrots, mayonnaise, and seasonings to make a crunchy and healthy coleslaw.
• Kohlrabi Fritters: Grated kohlrabi mixed with flour and spices, then fried to make crispy and delicious fritters.
• Kohlrabi Soup: A creamy soup made with kohlrabi, potatoes, and herbs.
• Kohlrabi Stir-Fry: Sliced kohlrabi stir-fried with other vegetables and spices to make a flavorful and healthy side dish.
• Roasted Kohlrabi: Kohlrabi bulbs cut into wedges, seasoned with oil and spices, then roasted until tender and crispy.
• Kohlrabi Gratin: Sliced kohlrabi baked with a creamy cheese and breadcrumb topping for a delicious and comforting dish.
• Kohlrabi Salad: Grated kohlrabi mixed with sliced apple, lemon juice, and honey for a fresh and crisp salad


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