Monji Haak
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.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
- a.Prepare the Vegetables
- b.Peel the kohlrabi bulbs thoroughly to remove the tough outer layer. Chop them into 1-inch cubes.
- c.Separate the greens (haak) from the bulbs. Wash them meticulously in a large bowl of water to remove all grit, then drain and roughly chop them. Keep the kohlrabi cubes and greens separate.
- 2
Step 2
- a.Temper Oil and Fry Kohlrabi
- b.Place a heavy-bottomed pan or kadai over medium-high heat. Add the mustard oil and heat it until it reaches its smoking point. You'll see faint white smoke rising. This step is crucial to mellow the oil's pungency.
- c.Reduce the heat to medium, wait for 30 seconds, then carefully add the kohlrabi cubes. Sauté for 6-8 minutes, stirring occasionally, until the edges turn light golden brown.
- 3
Step 3
- a.Add Spices and Greens
- b.Lower the heat. Add the asafoetida, Kashmiri red chilli powder, turmeric powder, fennel powder, and ginger powder. Stir continuously for about 30-45 seconds until the spices are fragrant. Be careful not to burn them.
- c.Immediately add the chopped kohlrabi greens and salt. Mix everything well and cook for 2-3 minutes until the greens wilt down completely.
- 4
Step 4
- a.Simmer to Perfection
- b.Pour in 1 cup of hot water and stir to combine. Bring the mixture to a gentle boil.
- c.Cover the pan with a lid, reduce the heat to low, and let it simmer for 12-15 minutes. The kohlrabi should be tender enough to be easily pierced with a fork but still hold its shape.
- d.If there's excess water, remove the lid and cook on medium heat for another 2-3 minutes to let the gravy thicken to a semi-dry consistency.
- 5
Step 5
- a.Serve
- b.Taste and adjust the salt if necessary.
- c.Let the dish rest for 5 minutes off the heat for the flavors to meld.
- d.Serve Monji Haak hot as a side dish with steamed rice or Kashmiri roti.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Smoking the mustard oil is a non-negotiable step for authentic Kashmiri flavor. It removes the oil's raw, pungent taste.
- 2Always use fresh, tender kohlrabi with vibrant, unwilted greens for the best texture and flavor.
- 3Do not overcook the kohlrabi. It should be tender but retain a slight bite, not turn mushy.
- 4For a richer flavor, you can add a pinch of garam masala at the very end, although it's not traditionally used.
- 5Ensure the kohlrabi greens are washed thoroughly, as they can hold a lot of soil and grit.
Adapt it for your goals.
Add Whole Spices
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.
With OnionsWith Onions
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.
Spicier VersionSpicier Version
Add 1-2 slit green chillies along with the powdered spices for an extra kick of heat.
Why this is on our healthy list.
Rich in Vitamin C
Kohlrabi is an excellent source of Vitamin C, an antioxidant that boosts the immune system, promotes healthy skin, and aids in iron absorption.
High in Dietary Fiber
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.
Aids Digestion
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.
Nutrient-Dense Greens
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.
Frequently asked questions
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.