Kohlrabi Tzatziki: A Nutritious and Delicious Twist
Kohlrabi is in season in late spring and early summer, and is another great choice from the cruciferous family of vegetables. In this recipe we’ve used the traditional tzatziki concept, but added a twist by using kohlrabi in place of the usual cucumber.
Why do we love cruciferous vegetables? They contain glucosinolates which may have anti-cancer properties and in some research studies have been shown to enhance certain detoxifying enzymes and tumor suppressor gene function.
What is a cruciferous vegetable?
There are over 350 foods that are members of the cruciferous family including broccoli, cabbage, kale, watercress, arugula, wasabi and kohlrabi. Different members of the cruciferous family have different nutritional properties, which is why it is a good idea to eat a wide variety of choices throughout your week.
What about vitamins and fiber in kohlrabi?
A cup of raw kohlrabi contains around 84 mg of vitamin C. The recommended daily allowance of vitamin C for adults over age 19 is 90 mg/day for men and 75 mg/day for women. A cup of kohlrabi also has nearly 5 g of fiber, which helps with digestive health and can help you feel full longer.
Tzatiziki is a sauce or dip found in Greek and Turkish cuisine. It is also common in Indian cuisine where it is called raita; in Turkey it is called cacik. All of these versions are traditionally made with strained yogurt, cucumbers and garlic. It is delicious when served with vegetables or whole grain pita bread; it can also be used as a sauce for grilled meats. In this recipe, I’ve used kohlrabi in place of the traditional cucumber to add a nutritious and delicious twist.
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|Prep Time||5 minutes|
|Cook Time||10 minutes|
- Shred peeled kohlrabi using food processor attachment or vegetable shredder. Chop shredded kohlrabi into 1” or smaller pieces.
- Mix all ingredients in a medium size bowl.
- Adjust seasonings if necessary.
- Serve with fresh slices of raw vegetables or whole wheat pita bread triangles.
Nutrition Information (per cup): 100 calories; 0.5 grams fat; 0 grams saturated fat; 5 mg cholesterol; 1220 mg sodium; 11 grams carbohydrates; 3 grams dietary fiber; 13 grams protein (values are approximate).