By Rebecca Vincent.
Both stars of this recipe hail from the nutritionally dense brassica family which includes broccoli, cauliflower, cabbage and kale, but are a little bit different.
The brassica vegetables are wildly versatile and taste great steamed, stir-fried, roasted and even raw – kohlrabi and cavolo nero are no different. This recipe pairs them together with some bold flavours to create a lovely winter slaw.
Kohlrabi, despite looking closer to a potato than a traditional brassica, tastes like a slightly sweeter version of broccoli. It is a very rich source of vitamin C – boasting more than oranges – and a good source of vitamin B6, folate, iron, calcium, magnesium, potassium, phosphorous, manganese and anti-oxidants including carotenoids. Kohlrabi is also a good mix of soluble and insoluble fibre.
Cavolo nero, also known as Tuscan kale, black kale and black cabbage, is a very dark leafy vegetable similar to traditional kale. It is a great source of folic acid, vitamins A, C, K and B, calcium, iron, manganese, copper and anti-oxidants including lutein.
Kohlrabi & cavolo nero slaw
½ medium kohlrabi
2-3 leaves of cavolo nero
1 medium carrot
½ medium red onion
1 tsp mustard of your choice
2 tbsp extra virgin olive oil
1 tbsp lemon juice
Handful fresh parsley
Pinch of salt and pepper
Optional extras: pinch of dried chilli flakes, finely chopped chives
Method: Peel the kohlrabi, then take half of it and finely slice, and then cut the slices into matchsticks.
Cut the stems out of the cavolo nero and finely slice. Coarse grate the carrot.
Peel the onion, cut it in half through the root, then finely slice one half. If you have one you can use a mandolin to finely slice the kohlrabi and onion.
Mix together the extra virgin olive oil, lemon juice, mustard, salt and pepper.
Place all the vegetables in a bowl and pour over the mustard dressing and mix until everything is coated well.
Lastly, finely slice the parsley and mix through. Lovely served with leftovers from a roast.
Rebecca Vincent BSc (Hons) is a BANT registered nutritionist in Wincanton (07515 019430); www.rebeccavincentnutrition.co.uk.