Monj Hakh (Kohlrabi)

Kohlrabi, is packed with abundance of health benefits and vital nutrients and very popular dish in Kashmir. It is also very common in some European countries. It has a long leaves and round bulb that’s usually purple or pale green. It’s always light whitish from inside. The bulb is widely used in salads. Its leaves and stems are slightly crunchy and are cooked similarly to collard greens. It is related to the cabbage family. Smaller kohlrabi is slightly sweeter in taste. Always look for fresh leaves, which indicate recent harvest, and a firm bulb. Also avoid matured ones since they develop slightly bitter taste as they mature.

Image showing maunj Hakh (Kolrabi)

How to Cook Kohlrabi (Saag):

Kohlrabi along with its leaves can be cooked independently in a similar fashion as collard greens. It is also cooked in combination with various vegetables in different flavours and taste. Also look for other Kohlrabi dishes on the page in video section.

Objective: Learn how to make Maunj Hakh (Kohlrabi, Saag).

Preparation Time: 7-10 minutes

Cooking Time: 15-20 minutes

Total time: 22-30 minutes

Servings: 4-5

Cuisine: Indian (Kashmiri)

Watch the video here for step by step preparation:

Video duration: 11:09 minutes.



Recipe Specific Ingredients:

Kohlrabi: 1 Kg

Spice Ingredients:

Asafoetida: 1 pinch

Green Chilies: 3-4 Nos.

Basic Ingedients:

Mustard Oil: 1 spoon

Salt: 3/4 tsps (as per taste)

How to do basic preparation:

Clean and wash the Kohlrabi with fresh water.

Cut the leaves and clean them well. Wash with fresh water.

Cut it into slices.

How to cook Kohlrabi:

Heat some oil (one spoon) in a pressure cooker.

Add a pinch of asafoetida.

Add the sliced bulbs and saute them well till they get light brownish tinge.

Add the leaves and keep stirring till water gets dried.

Add 3-4 green chillies.

Add little water depending upon the gravy you want to keep.

Add 3/4 tsp salt and mix well.

Close the lid and wait for the whistle. Cook it for another 7-10 minutes keeping the flame low.

Remove the steam and open the lid.

Shift it to the serving bowl and it is ready to serve.

So simple, easy and quick dish with almost no spices.

Do try it out, and write back how did it turn out in your comments. What is your favourite dish? do tell us about your choices.

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Health Benefits of Kohlrabi (Saag):

Image showing fresh green Kohlrabi

Kohlrabi is an excellent source of nutrients. The vegetable is an excellent source of Vitamin C, an antioxidant that protects your body from free radical damage. Being rich in antioxidants, kohlrabi is associated with a reduced risk of diabetes, metabolic disease.

It supports immune health, protein metabolism, and red blood cell production. It is rich in fiber, which helps support gut health and blood sugar control. It’s also a good source of potassium and minerals.

Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates. High glucosinolate intake is linked to a lower risk of heart disease and reduce inflammation. Moreover, isothiocyanates have antioxidant properties that may prevent plaque build-up in your arteries. Purple kohlrabi is high in anthocyanins, which is known to lower blood pressure and risk of heart attack. The vegetable is rich in Vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function.

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About Sanjay Pandita 105 Articles
Sanjay Pandita is an alumni of REC (NIT) Srinagar and has a great interest in travelling and food. He has a keen interest in trying different cuisine and writes about food and health. Here he brings authentic cuisine from Kashmir and other regions. You may also contact him for Web Development, SEO and Writing projects.

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