Recipe: Kohlrabi salad recipe with sesame prawns and dulse seaweed
Besides the lovely, subtle fusion of Asian and sea flavours, this salad has three awesome things going for it – dulse seaweed, prawns and kohlrabi – all of which are super nutritious (see What’s good about it), making it a total winner in my recipe book.
Kohlrabi is one of those vegetables that you probably see at the markets and wonder what to do with it. It looks like this.
When eaten raw, kohlrabi is crunchy like the stem of broccoli or the core of cabbage and tastes like a combination of cabbage and radishes. It’s a really versatile vegetable that can be eaten raw in salads, grated and cooked as fritters, roasted, steamed or added to soups.
What’s good about this dish
Raw kohlrabi is a very nutrient dense vegetable with 100g containing over 100% of your recommended daily requirement of vitamin C (source: nutritiondata.com). Vitamin C is a potent antioxidant, reducing free radical damage and signs of aging. It is an essential component in the production and maintenance of collagen and elastin – supporting smooth skin.
Dulse seaweed is a great source of Iodine which is essential for optimal functioning of the thyroid, which impacts many areas of development, growth and metabolism. The World Health Organisation recognises iodine deficiency as a very common deficiency particularly among women of child bearing age.
If you are not someone who eats dairy, then sesame seeds are one of the ways you can ensure you are getting enough calcium in your diet. The also contain good levels of magnesium, iron and zinc. They really are a whole lot of goodness packed in a tiny seed!
Cook’s notes: To prepare kohlrabi, simply remove the skin with the peeler and slice, dice or use a vegetable spiralizer to make crunchy noodles like I did for this salad. I used pre-cooked frozen prawns, which were defrosted under hot water for 10 minutes. Prawns can be replaced with cooked chicken or beef. This recipe is for one person so multiply ingredients to suit you serving needs.
For the salad
- 1 tbsp sesame seeds
- 4-5 ribbons of dulse or other seaweed
- ½ tsp coconut oil
- 1 garlic clove, finely diced
- 1 tsp diced ginger
- 10 raw or pre-cooked prawns (shrimp)
- 1 medium kohlrabi, peeled
- 1 tbsp diced green/spring onion (scallions)
- Few fresh coriander leaves (cilantro)
For the dressing
- 1 tbsp Tamari (gluten-free soy sauce)
- 1 tsp fish sauce
- 1 tbsp lime juice or ½ tsp tamarind paste (lemon could also be used)
- ½ tsp raw honey
- 1 tsp sesame oil
- 1 tbsp extra-virgin olive oil
- Pinch of chilli flakes or a little chilli sauce (to your taste)
Add sesame seeds to a small frying pan and cook on medium heat for a minute or two, until lightly browned. Remove to a bowl to cool.
Rinse and soak dry seaweed in cold water for 1-2 minutes and cut into smaller strips.
In the same frying pan, add coconut oil with garlic and ginger. Bring to high, stir and add the prawns. Toss and pan fry for about 30 seconds to heat up the prawns or for a minute if you’re cooking raw prawns.
Peel, grate or thinly slice kohlrabi or use a vegetable spiral slicer. Combine it with prawns, sesame, green onion, dulse and the dressing. Serve with fresh coriander on top
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Number of servings (yield): 1
Calories per serving: 370
Carbohydrates per serving: 22g
Fat per serving: 25g
Protein per serving: 16g
Dietary fiber: 10g
Rich in: Vitamin C, Vitamin B-6 and B-12, Copper, Magnesium, Iron, Selenium, Calcium, Manganese