The #1 Most Underrated Produce Item from Trader Joe's, According to a Food Writer

Ever since discovering this $3.99 hidden gem, I’ve bought at least one on every trip.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Like many millennials, I fell deep into the spiralizer rabbit hole that was the mid-2010s. I invested in my own counter-mounted tool and began “voodleing” (vegetable-noodling) everything from zucchini and carrots to sweet potatoes and beets. I even tiptoed into the fruit category by spiralizing apples to transform into a twirlable apple crisp.

A couple years in, however, the luster of spiralizing began to fade. Slowly, I drifted back into roasting my vegetables or tossing them into salads. On the noodle front, I returned to my original love: regular pasta, with chickpea and lentil pasta sprinkled in every so often when I was in the mood to mix things up.

Related: Are Chickpea and Lentil Pastas Worth the Hype? Here's What a Gastroenterologist Thinks

That spiralizer is still taking up precious real estate in my cabinet, but the plethora of already-spiralized veggie noodles that are available in the produce section and even in some freezer aisles has me teetering on the edge of “just donate it already!” territory.  And the already-spiralized vegetable noodle I recently discovered at Trader Joe’s tops them all: Trader Joe’s Kohlrabi Vegetable Pasta.

What Is Kohlrabi, Exactly?

As we mentioned in our guide to 6 delicious vegetable swaps you should try, kohlrabi is a cruciferous vegetable, making it a cousin of cabbage, broccoli, Brussels sprouts, cauliflower, kale, arugula and bok choy. Kohlrabi is German for “cabbage turnip.” That translation might lead you to think that kohlrabi grows underground (like a turnip), but kohlrabi bulbs actually grow above the top of the soil.

The sturdy veggie is in season in late spring through fall, and it stores well. The bulb is about the shape and size of an orange, with tall stems and leaves growing out the top (these are often removed before sale). Its thick skin is either a light green hue or purple. Its tough skin should be peeled before consuming the tender-crisp white flesh underneath. The texture of that flesh, by the way, reminds me a bit of broccoli stems, jicama or a crunchy apple.

While I had enjoyed kohlrabi in soups and salads and added it to a crudité platter, I hadn’t tried spiralizing it. Then I spied kohlrabi noodles in the produce section at Trader Joe’s and picked up a bag.

RELATED: 25 Vegetarian Pasta Dinners That Are High in Protein

Why I Love Trader Joe’s Kohlrabi Vegetable Pasta

I’m not gluten-free, so I have all of the classic noodle options as possibilities, too. And yes, I write about food and nutrition every day and still eat and enjoy a serving of full-carb regular pasta and whole-wheat pasta fairly often!

However, as I mentioned when I shared how I stay healthy (and regular) while flying multiple times a month, I seek out as many opportunities as possible to pack in extra servings of vegetables. So those regular pasta dishes often feature a serving or two of produce to support my gut health and balance my blood sugar.

Related: 32 Veggie-Packed Dinners in 30 Minutes or Less

From time to time, I also enjoy an even more vegetable-centric meal, like a hearty salad or a bountiful bowl of soup or stew. This is where these kohlrabi noodles come in; they’re my new favorite fiber-filled base for a dressed-up “noodle” bowl. Beyond the reasonable $3.99 price and the fact that these are available year-round at Trader Joe’s, here’s what I adore about this almost-instant meal-starter.

RELATED: 9 Underrated Things to Buy at Trader Joe's, According to a Food Editor 

They’re Packed with Nutrients

Whether it’s spiralized or not, kohlrabi is a nutrition powerhouse. If you buy a bulb with the leaves still attached, you can enjoy the leaves raw in salads or cooked like kale, chard or spinach. Since the veggie is primarily water, it’s low in calories and carbs. Each serving offers a respectable amount of fiber, plus a tiny bit of protein and a few important minerals.

If you turn over the package of a bag of kohlrabi vegetable noodles, you’ll notice a substantial difference from the nutrition facts for conventional pasta.

• Trader Joe’s Kohlrabi Vegetable Pasta: Per 2-cup serving: 25 calories, 0 g total fat, 1 g protein, 5 g carbs, 3 g fiber, 2 g total sugars (0 g added sugars), 15 mg sodium, 300 mg potassium (6% Daily Value), 0.3 mg iron (2% DV), 20 mg calcium (2% DV)

• Trader Joe’s Pappardelle Pasta: Per 2-oz. serving : 210 calories 1 g fat , 8 g protein, 43 g carbs, 2 g fiber, 0 g total sugars, 5 mg sodium, 120 mg potassium (2% DV), 1.5 mg iron (8% DV)

Real pasta still has its place. But, if you follow a volumetrics-style diet (the idea that you prioritize eating lots of nutrient-rich, low-calorie foods) or are seeking a simple way to integrate more vegetables into your meals, this kohlrabi pasta is a stellar option. Even if you eat the whole bag—which I have been known to do if the kohlrabi is the foundation of my dinner—it clocks in at about 90 calories and will add more than 10 grams of fiber to your daily goal of 25 to 38 grams.

They Save Time

I usually “steam” these in the microwave, which is super quick. The back of the bag will walk you through the two recommended options for cooking, both of which take less than 5 minutes:

• Microwave the unopened bag on high for 4 to 5 minutes. Carefully remove and slice open the bag.

• Warm 1 tablespoon olive oil in a skillet over medium heat. Add the kohlrabi noodles and sauté until tender, about 5 minutes.

Both of these methods will save you at least a few minutes compared to cooking wheat pasta—even if you’re aiming for al dente. Compared to peeling and spiralizing the kohlrabi at home, the speedier option is a clear winner. I’ll gladly trade a couple of extra dollars for a whole lot of convenience and less mess.

They’re Versatile

Options abound when it comes time to put these noodles to use. Once they’re steamed or sautéed, they are far less watery than zucchini noodles, and I find their mild flavor and tender-yet-sturdy texture to be even more adaptable. Tossing them with jarred marinara or pesto works well; I usually add grilled shrimp, chicken or rinsed canned beans to pump up the protein. I’ve also enjoyed them in place of the whole-wheat pasta in 25-Minute Peanut Noodles and Linguine with Ricotta Meatballs.

Bottom Line

If you have a Trader Joe’s in your neighborhood and haven’t tried these kohlrabi noodles yet, add them to your next shopping list. Even if you’re not a fan of sometimes-watery zoodles, you’ll likely find a lot to love about this nutritious, extremely versatile and easy-to-cook pasta swap.

Read the original article on Eating Well.