Kohlrabi salad

Kohlrabi Salad – an explosion of freshness and health

Preparation time: 10 minutes
Servings: 2

Who doesn't love a quick salad, full of vitamins and with a refreshing taste? The kohlrabi salad is a simple yet exceptionally delicious dish that can be prepared in just a few minutes. Kohlrabi, this crunchy and juicy vegetable, is the star of our recipe, bringing not only an appetizing appearance but also a wealth of nutritional benefits.

A bit of history

Kohlrabi is a root vegetable from the crucifer family that has been cultivated since ancient times. It is known for its crunchy texture and slightly sweet flavor, as well as its rich content of vitamins, minerals, and fiber. Over time, kohlrabi has been used in various dishes, from salads to side dishes, being appreciated by many for its versatility. The kohlrabi salad has gained popularity due to its simplicity and high nutritional value, becoming a staple in healthy diets.

Nutritional benefits

Kohlrabi is an excellent source of vitamin C, vitamin K, and vitamin B6, with a low calorie content, making it ideal for those looking to maintain their weight. It also contains fiber, which aids digestion and contributes to the feeling of fullness. Nutritional yeast flakes add an umami note and are a good source of plant-based proteins and B vitamins. Flaxseeds, rich in omega-3 fatty acids, complete the nutritional profile of this salad.

Necessary ingredients

- 1 medium kohlrabi (about 300-400g)
- 1 tablespoon of nutritional yeast flakes
- 1 tablespoon of flaxseeds
- 2 tablespoons of freshly squeezed lemon juice
- 2-3 tablespoons of extra virgin olive oil (optional, but recommended for a richer taste)
- Salt and pepper to taste

Preparation method

1. Preparing the kohlrabi: Start by peeling the kohlrabi. Use a sharp knife to remove the skin. The kohlrabi should be firm and free from spots or damage. Once peeled, rinse it under cold running water to remove any impurities.

2. Grating the kohlrabi: Use a large grater or food processor to grate the kohlrabi. This will give the salad a crunchy and pleasant texture. If you prefer a finer texture, you can cut the kohlrabi into small cubes.

3. Adding the ingredients: In a large bowl, place the grated kohlrabi. Add the nutritional yeast flakes and flaxseeds. These will provide not only a unique flavor but also significant nutritional benefits.

4. Seasoning: Squeeze the lemon juice over the kohlrabi mixture. The lemon will not only add a fresh taste but also prevent the kohlrabi from oxidizing, keeping it beautiful and crunchy. If you choose to use olive oil, add it now and mix well.

5. Final mix: Use a spatula or large spoon to mix all the ingredients until the kohlrabi is evenly coated. Add salt and pepper to taste. You can taste the salad to adjust the seasoning.

6. Serving: The kohlrabi salad is delicious immediately, but you can let it rest for 10-15 minutes in the refrigerator to allow the flavors to meld. Serve it as is or alongside a slice of whole-grain bread or as a side dish to a steak. An interesting alternative is to serve it alongside grilled fish for a healthy and balanced meal.

Tips and variations

- Ingredient variations: You can add other crunchy vegetables, such as grated carrots or celery, to enrich the texture and flavor of the salad. Additionally, a few nuts or toasted seeds can add extra crunch.
- Flavoring: If you are a fan of herbs, try adding some chopped fresh dill or parsley for an extra touch of freshness.
- Alternative dressings: For a creamier version, you can add a bit of Greek yogurt or tahini instead of olive oil.

Frequently asked questions

Can kohlrabi be eaten raw?
Yes, kohlrabi is delicious and very crunchy when eaten raw. It retains all its vitamins and minerals.

How can I store kohlrabi salad?
Kohlrabi salad keeps well in the refrigerator for 1-2 days. Make sure to cover it well to prevent dehydration.

Can I use kohlrabi in other dishes?
Absolutely! Kohlrabi can be successfully used in soups, stews, or even baked. It is a versatile vegetable that lends itself to many dishes.

What other dishes does kohlrabi salad pair well with?
This salad pairs very well with meat, fish, or even vegetarian dishes. It can be a perfect accompaniment to grilled chicken or fish.

Calories and nutritional information

A serving of kohlrabi salad (about 150g) contains approximately 80 calories, 3g of protein, 6g of fat (if olive oil is used), and 10g of carbohydrates. The fiber content is about 4g, making this salad an excellent option for a healthy diet.

Conclusion

Kohlrabi salad is not just a simple recipe, but also a healthy and versatile choice, perfect for any meal. Whether you serve it as an appetizer, side dish, or even as a main course, it will surely add a burst of flavor and freshness. Try it today and enjoy its benefits!