Tuesday, September 22, 2015
Kohlrabi -The Low Carb Potato + soup recipe
Have you met (low carb) kohlrabi? Let me introduce you.
September and October are Kohlrabi season and this unusual vegetable is well worth buying and trying. It peels like a potato, tastes a little like a potato , and has practically no carbs. ( Is it like the cauliflower substitution?). You could try mashed kohlrabi or kohlrabi fritters.
Last week I was given kohlrabi from my CSA farm. I never had one before, so I was a little intimidated. I went online and discovered that this sometimes green, sometimes purple vegetable from the cabbage family is easy to make and really delicious.
Kohlrabi is very low in carbohydrates and calories, has no fat and just a hint of sodium. Yet, like the cabbage family vegetables, It is rich in protective antioxidants, minerals, and carotenes making it a "nutritionally powerful" fall vegetable to add to your diet!
The flavor is interesting. When it is raw, it tastes like a mild radish that could be added to salads or grated for slaws. When it is cooked, it tastes like a mild potato flavor ( but without the carbs).
I made two recipes with my 2 kohlrabi.
Low Carb Side -First Recipe: I sautéed a medley of fall vegetables: diced onions, carrots, garlic, and diced kohlrabi (tasted like potato). I simply sautéed until everything was tender. I topped it with shredded raw kale. Great side and quick way to use it.
Soup- Second Recipe: I made a delicious kohlrabi red lentil soup. The kohlrabi imparted a rich flavor into the soup, and the raw shredded kale wilted tenderly when added to each hot bowl of soup. The pairing of kohlrabi and red lentils was exceptional. This is the recipe that I am sharing below.
( I'll be trying mashed kohlrabi and kohlrabi fritters in the future)
Of course it is vegan and naturally gluten free!
Author: Judee Algazi
Prep Time: 10-15 minutes
Cook Time: 30 minutes
Serves 6-8 small bowls
Adapted from: Kristen Schell's recipe
Olive oil spray + 1 Tablespoon of olive oil
1 medium to large kohlrabi bulb , peeled and diced
2 carrots, diced or sliced (your choice)
1 cup of diced onion
1 or 2 cloves garlic, chopped
3/4 cup of red lentils, picked over and washed
1 cup of chopped raw kale
2 and 1/2 cups water
4-5 cups of vegetable broth
1- 2 tablespoon of Trader Joe's 21 Salute ( a salt free seasoning mix) ( or Mrs. Dash or your own concoction) according to your taste.
Cracked pepper to taste
Salt at the very end after tasting only if needed
Spray an 8 qt soup pan with olive oil spray. Add onion, garlic, and carrots and sauté for about 3 minutes. Add the olive oil and the kohlrabi. Saute for another 5 minutes on a low flame stirring frequently.
Add the red lentils, the water and 2 cups of broth.
Bring to a boil and then lower the temperature and simmer for about 15 minutes.
Add 2 more cups of broth and continue to simmer.
Add seasonings ( except salt) and cook until the red lentils are soft and dissolved. ( about 15 more minutes)
Use an immersion blender to blend the soup 75 %, leaving a small amount of the chunky vegetables. If there is not enough soup add the additional cup of broth. Taste and add salt if needed. Add a small amount of uncooked chopped kale to each bowl. The kale will wilt and soften in the in the hot soup.
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