Knol Khol

Knol Khol Overview

Knol Khol, also known as Kohlrabi, is a cruciferous vegetable with a unique bulbous shape and a mild, sweet flavor. It's often green or purple and can be eaten raw or cooked. Knol Khol is not only delicious but also packed with nutrients, making it a great addition to various dishes.

Nutritional Value of Knol Khol (per 100g):

• Calories: 27 kcal
• Carbohydrates: 6.2 g
• Dietary Fiber: 3.6 g
• Protein: 1.7 g
• Fat: 0.1 g
• Vitamin C: 62 mg (103% of the daily recommended intake)
• Calcium: 24 mg
• Potassium: 350 mg
• Folate: 61 µg (15% of the daily recommended intake)

Health Benefits of Knol Khol:

1. Rich in Vitamin C: Boosts immunity and supports skin health.
2. High in Fiber: Aids digestion and promotes gut health.
3. Low in Calories: Ideal for weight management.
4. Antioxidant Properties: Helps combat oxidative stress in the body.
5. Supports Bone Health: Contains calcium and potassium, which are essential for maintaining bone density.

How to Eat Knol Khol:

• Raw: Sliced in salads or as a snack.
• Cooked: Added to soups, stir-fries, and curries.
• Juiced: Blended into vegetable juices or smoothies.

Recipes Using Knol Khol

Indian Recipes

1. Knol Khol Sabzi

• Ingredients:
  • Knol Khol: 250g, peeled and diced
  • Onion: 1, chopped
  • Tomato: 1, chopped
  • Green chili: 1, chopped
  • Turmeric powder: 1/2 tsp
  • Cumin seeds: 1 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add cumin seeds and let them splutter.
  2. Add onions and green chili; sauté until onions are translucent.
  3. Stir in tomatoes, turmeric, and salt; cook until tomatoes soften.
  4. Add diced knol kohl, cover, and cook for 10-15 minutes until tender.

2. Knol Khol Paratha

• Ingredients:
  • Whole wheat flour: 2 cups
  • Knol Khol: 1, grated
  • Green chili: 1, finely chopped
  • Cumin powder: 1 tsp
  • Salt: to taste
  • Water: as needed
• Method:
  1. In a bowl, mix flour, grated knol kohl, green chili, cumin powder, and salt.
  2. Add water gradually to form a soft dough. Let it rest for 15 minutes.
  3. Divide dough into balls, roll out into flat discs, and cook on a skillet until golden on both sides. Serve with yogurt.

3. Knol Khol and Potato Curry

• Ingredients:
  • Knol Khol: 1, diced
  • Potato: 1, diced
  • Onion: 1, chopped
  • Tomato: 1, chopped
  • Ginger-garlic paste: 1 tsp
  • Turmeric powder: 1/2 tsp
  • Red chili powder: 1 tsp
  • Garam masala: 1/2 tsp
  • Oil: 2 tbsp
  • Salt: to taste
• Method:
  1. Heat oil; sauté onions and ginger-garlic paste until golden.
  2. Add tomatoes, turmeric, red chili powder, and salt; cook until soft.
  3. Stir in diced knol kohl and potato; cover and cook until tender.
  4. Sprinkle garam masala before serving with rice or chapati.

4. Knol Khol Salad

• Ingredients:
  • Knol Khol: 1, julienned
  • Carrot: 1, grated
  • Lemon juice: 2 tbsp
  • Olive oil: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine knol kohl and carrot.
  2. Drizzle with lemon juice and olive oil; season with salt and pepper.
  3. Toss well and serve chilled.

5. Knol Khol Soup

• Ingredients:
  • Knol Khol: 2, chopped
  • Onion: 1, chopped
  • Garlic: 2 cloves, minced
  • Vegetable stock: 4 cups
  • Olive oil: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. Heat olive oil in a pot; sauté onions and garlic until fragrant.
  2. Add knol kohl and cook for a few minutes.
  3. Pour in vegetable stock; bring to a boil and simmer until knol kohl is soft.
  4. Blend until smooth; season with salt and pepper. Serve warm.

Non-Indian Recipes

1. Knol Khol Slaw

• Ingredients:
  • Knol Khol: 1, shredded
  • Carrot: 1, shredded
  • Apple: 1, diced
  • Mayonnaise: 1/4 cup
  • Lemon juice: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, mix all ingredients until well combined.
  2. Chill before serving as a side dish.

2. Knol Khol Stir-Fry

• Ingredients:
  • Knol Khol: 1, sliced
  • Bell peppers: 1, sliced
  • Garlic: 2 cloves, minced
  • Soy sauce: 2 tbsp
  • Olive oil: 2 tbsp
• Method:
  1. Heat olive oil in a pan; sauté garlic until fragrant.
  2. Add knol kohl and bell peppers; stir-fry for 5-7 minutes.
  3. Drizzle with soy sauce and serve as a side dish.

3. Knol Khol and Carrot Juice

• Ingredients:
  • Knol Khol: 1, chopped
  • Carrot: 2, chopped
  • Lemon juice: 1 tbsp
  • Ginger: 1-inch piece
• Method:
  1. Blend all ingredients with water until smooth.
  2. Strain and serve chilled.

4. Knol Khol Gratin

• Ingredients:
  • Knol Khol: 2, sliced
  • Heavy cream: 1 cup
  • Grated cheese: 1 cup (e.g., cheddar)
  • Garlic powder: 1 tsp
  • Salt and pepper: to taste
• Method:
  1. Preheat oven to 180°C (350°F).
  2. Layer knol kohl slices in a baking dish; sprinkle with garlic powder, salt, and pepper.
  3. Pour cream over the top and sprinkle with cheese.
  4. Bake for 30-35 minutes until golden and bubbly.

5. Knol Khol Tacos

• Ingredients:
  • Knol Khol: 1, grated
  • Tortillas: 4
  • Black beans: 1 can, drained
  • Avocado: 1, diced
  • Salsa: 1/2 cup
• Method:
  1. Warm tortillas; fill each with grated knol kohl, black beans, avocado, and salsa.
  2. Serve immediately.

Knol Khol is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!