Appearance: Knol khol has a bulbous stem that grows above the ground, resembling a turnip. The bulb comes in various colours, including pale green, purple, and white, and is surrounded by dense layers of edible leaf stems resembling cabbage leaves.
Flavour Profile: It offers a mild, slightly sweet flavour, similar to a blend of cabbage and broccoli stems, with a crisp, crunchy texture.
Culinary Uses: Knol khol is versatile in cooking. It can be enjoyed raw or cooked. Raw slices or julienned pieces can be added to salads for a refreshing crunch. When cooked, it can be steamed, sautéed, roasted, or added to soups, stews, and stir-fries. It pairs well with other vegetables and meats, absorbing flavours while retaining its texture.
Nutritional Value: Knol khol is low in calories but rich in dietary fibre, vitamins (especially vitamin C), and minerals such as potassium and manganese. It also contains phytochemicals like glucosinolates, which have antioxidant properties.
Health Benefits: It supports digestive health due to its fibre content and may aid in weight management. The vitamin C content boosts immune function, while potassium helps regulate blood pressure and heart function. The antioxidant properties contribute to overall health and well-being.
Cooking Tips: Peel the tough outer skin before using knol khol. It can be sliced, diced, or grated depending on the recipe. For raw consumption, it adds a crisp texture to salads. When cooked, it becomes tender and absorbs flavors well.
