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A rustic and flavorful Kashmiri dish where tender kohlrabi and its fresh greens are cooked in aromatic spices like fennel and ginger. A simple, comforting side that pairs perfectly with steamed rice.
Prepare the Vegetables
Temper Oil and Fry Kohlrabi
Add Spices and Greens
A rustic and flavorful Kashmiri dish where tender kohlrabi and its fresh greens are cooked in aromatic spices like fennel and ginger. A simple, comforting side that pairs perfectly with steamed rice.
This kashmiri recipe takes 40 minutes to prepare and yields 4 servings. At 180.1 calories per serving with 3.55g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Simmer to Perfection
Serve
For a deeper aroma, you can add 1-2 cloves and a small piece of cinnamon stick to the hot oil before adding the kohlrabi.
While not traditional, you can add one thinly sliced onion and sauté until golden brown after tempering the oil and before adding the kohlrabi cubes.
Add 1-2 slit green chillies along with the powdered spices for an extra kick of heat.
Kohlrabi is an excellent source of Vitamin C, an antioxidant that boosts the immune system, promotes healthy skin, and aids in iron absorption.
Both the kohlrabi bulb and its greens are packed with dietary fiber, which supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
The traditional Kashmiri spices used, such as fennel powder (saunf) and ginger powder (sonth), are well-known for their digestive properties, helping to reduce bloating and indigestion.
The 'Haak' or kohlrabi greens are a powerhouse of nutrients, including Vitamin A, Vitamin K, and iron, which are vital for vision, bone health, and blood production.
One serving of Monji Haak contains approximately 185 calories, making it a relatively light and healthy side dish. The majority of the calories come from the mustard oil.
Yes, Monji Haak is a very healthy dish. Kohlrabi is an excellent source of Vitamin C and fiber. The greens are packed with nutrients, and the spices like fennel and ginger have digestive benefits. It's a wholesome, plant-based dish.
Monji Haak is traditionally served as a side dish with plain steamed rice. It also pairs well with Kashmiri roti, phulka, or as part of a larger meal with dal and yogurt.
For the most authentic Kashmiri flavor, mustard oil is highly recommended. However, if you don't have it, you can use a neutral vegetable oil or ghee as a substitute. The final taste will be slightly different.
If kohlrabi greens are unavailable, you can substitute them with other leafy greens like spinach (palak), collard greens, or turnip greens. The cooking time for the greens might need slight adjustment.
Yes, you can. Follow the steps until adding water. Then, pressure cook on high for 1 whistle. Let the pressure release naturally. This will significantly reduce the simmering time.
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