Ganth Gobi (Kohlrabi): Picking, Peeling and Cooking It Well (Video)

Transcript

Winter Crunch: Kohlrabi

Ever wonder why that knobby green ball sits unnoticed in the produce aisle? It’s a cheap, crunchy winter veggie that can brighten your meals.

Intro

That pale green ball with antenna-like leaves is ganth gobi, aka kohlrabi. Pick tennis-ball-size bulbs, peel the thick skin, and enjoy it raw or cooked.

At a Glance

Other names include kohlrabi and monji. It’s in season from November to March on the plains, a little later in Kashmir. Choose small, heavy, smooth bulbs with fresh leaves. The taste is a sweet broccoli stem crossed with a mild turnip.

What is Ganth Gobi?

Ganth gobi belongs to the cabbage family, sharing a species with cauliflower and broccoli. It grows a round, swollen stem above ground. The German name means cabbage turnip, matching its flavor.

Winter Swap

In winter we lean on potatoes and heavy gravies. Ganth gobi offers the same comfort with less starch and stays crisp for weeks, bridging the gap to summer gourds.

Picking Tips

Size matters, look for 5-7 cm bulbs, about tennis-ball size. Heavier ones feel solid; light bulbs may be spongy. Skin should be smooth, firm, without cracks. Fresh green leaves are a good sign.

With ganth gobi, smaller is sweeter. Anything bigger than your fist is probably woody.

Peeling & Cutting

The skin and the layer underneath are thick, so peel in thick strips, not like a cucumber. Use a peeler for young bulbs, a sharp knife for older ones. Cut out any stringy patches, then slice off top and bottom and peel.

Storage

Trim leaves right away, they draw water out. Store the unwashed bulb in a bag in the fridge. Wrap leaves in a damp cloth and use within two to three days. Cut pieces keep well in a closed box with a little water.

Nutritional Highlights

Ganth gobi is watery, low-calorie, under 40 calories per cup of raw sticks, with about five grams of fibre. It’s rich in vitamin C, near a full day’s worth, plus potassium and a bit of vitamin B6.

Cooking Ways

Three easy ways to cook it: Monji haak, a Kashmiri style with mustard oil, hing and dried chilies; a shalgam-style curry with onions and spices; or a quick sauté with garlic and lemon.

Use the Leaves

Don’t toss the leaves, they’re nutritious. Young leaves cook like spinach in ten to fifteen minutes. Tough stalks need fine chopping or can be omitted. Wash each leaf individually under running water.

Kashmiri Tradition

In Kashmiri homes, monji is the everyday winter vegetable, cooked in mustard oil with hing and chilies, often with its leaves. Some say it ‘warms’ the body, but it’s simply a hardy, filling veg.

Myths & Facts

Myth: it’s a root vegetable. Truth: it’s a swollen stem above ground. Myth: bad for thyroid because of goitrogens. Truth: cooked in normal amounts it’s fine, like other cabbage-family foods.

Health Notes

Health notes: kidney patients watch potassium; warfarin users keep leaf intake steady because of vitamin K; raw kohlrabi can cause gas, so start with small cooked portions. Cooked, normal portions are fine for thyroid concerns.

Thanks for watching

For more details, read the full post on thecareonline.com. This is general info, not medical advice.