Boiled Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Boiled kohlrabi is a nutritious cruciferous vegetable known for its crisp texture and mild flavor. It is low in calories and high in fiber, making it an excellent addition to a healthy diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Boil kohlrabi until tender, about 10-15 minutes, and season with herbs or spices for enhanced flavor. It can be enjoyed warm or cold in salads.
Smart Selection & Storage
Choose kohlrabi that is firm and heavy for its size, with smooth skin and no blemishes.
Keep kohlrabi in the vegetable crisper of the refrigerator, wrapped in a plastic bag to retain moisture.
Myths vs Realities
Healthy Recipes
Kohlrabi and Quinoa Salad
A refreshing salad combining boiled kohlrabi, quinoa, and vibrant vegetables, perfect for a nutritious meal.
- 1 cup boiled kohlrabi, diced
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the boiled kohlrabi, cooked quinoa, cherry tomatoes, and red onion.
- 2. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Kohlrabi Mash with Garlic
A creamy and healthy alternative to mashed potatoes, featuring boiled kohlrabi and garlic for added flavor.
- 2 cups boiled kohlrabi, peeled and chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/4 cup almond milk
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat and sauté the minced garlic until fragrant.
- 2. In a mixing bowl, combine the boiled kohlrabi, sautéed garlic, almond milk, salt, and pepper.
- 3. Mash until smooth and creamy, then serve warm.
Kohlrabi Stir-Fry with Tofu
A colorful stir-fry featuring boiled kohlrabi, tofu, and a medley of vegetables, packed with protein and flavor.
- 1 cup boiled kohlrabi, sliced
- 1 cup firm tofu, cubed
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil over medium-high heat and add the cubed tofu, cooking until golden brown.
- 2. Add the boiled kohlrabi, bell pepper, broccoli, soy sauce, and ginger, stirring to combine.
- 3. Cook for an additional 5-7 minutes until the vegetables are tender, then serve hot.
Kohlrabi and Apple Slaw
A crunchy slaw that pairs the sweetness of apples with the crispness of kohlrabi, dressed in a light vinaigrette.
- 1 cup boiled kohlrabi, shredded
- 1 apple, julienned
- 1/4 cup carrots, shredded
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine the shredded kohlrabi, apple, and carrots.
- 2. In a small bowl, whisk together the apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve chilled.
Kohlrabi Soup with Herbs
A creamy and aromatic soup made with boiled kohlrabi and fresh herbs, perfect for a light lunch or dinner.
- 2 cups boiled kohlrabi, chopped
- 1 onion, diced
- 2 cups vegetable broth
- 1/2 cup coconut milk
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
- 1. In a pot, sauté the diced onion until translucent, then add the boiled kohlrabi and vegetable broth.
- 2. Bring to a boil, then reduce heat and simmer for 10 minutes.
- 3. Blend the soup until smooth, stir in coconut milk and parsley, season with salt and pepper, and serve warm.
Kohlrabi and Chickpea Curry
A hearty and spicy curry featuring boiled kohlrabi and chickpeas, served with brown rice for a complete meal.
- 1 cup boiled kohlrabi, cubed
- 1 can chickpeas, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- Salt to taste
- 1. In a pot, sauté the onion and garlic until soft, then add the curry powder and cook for another minute.
- 2. Add the boiled kohlrabi, chickpeas, and coconut milk, stirring to combine.
- 3. Simmer for 15 minutes, season with salt, and serve over brown rice.
Kohlrabi and Lentil Patties
Nutritious patties made from boiled kohlrabi and lentils, perfect for a healthy snack or meal option.
- 1 cup boiled kohlrabi, mashed
- 1 cup cooked lentils
- 1/4 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mix the mashed kohlrabi, cooked lentils, breadcrumbs, egg, cumin, salt, and pepper until well combined.
- 2. Form the mixture into patties and place them on a baking sheet.
- 3. Bake at 375°F (190°C) for 20 minutes, flipping halfway through, and serve warm.
Kohlrabi and Spinach Frittata
A protein-packed frittata featuring boiled kohlrabi and fresh spinach, perfect for breakfast or brunch.
- 1 cup boiled kohlrabi, diced
- 2 cups fresh spinach
- 6 eggs
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, whisk the eggs with salt and pepper, then stir in the boiled kohlrabi, spinach, and feta cheese.
- 3. Pour the mixture into a greased oven-safe skillet and bake for 25-30 minutes until set, then slice and serve.
Kohlrabi and Beetroot Salad
A vibrant salad combining boiled kohlrabi and roasted beetroot, dressed with a tangy vinaigrette.
- 1 cup boiled kohlrabi, diced
- 1 cup roasted beetroot, diced
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, combine the boiled kohlrabi and roasted beetroot.
- 2. In a separate bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve.
Kohlrabi Noodles with Pesto
A low-carb alternative to pasta, featuring boiled kohlrabi noodles tossed in a fresh basil pesto.
- 2 cups boiled kohlrabi, spiralized
- 1/4 cup basil pesto
- 1 tablespoon pine nuts
- Parmesan cheese for garnish
- Salt and pepper to taste
- 1. In a large bowl, combine the boiled kohlrabi noodles with basil pesto, mixing until well coated.
- 2. Season with salt and pepper, then top with pine nuts and Parmesan cheese.
- 3. Serve immediately as a light and healthy meal.
Frequently Asked Questions (FAQ)
What is kohlrabi?
Kohlrabi is a type of cabbage that forms a bulbous stem above ground, known for its crunchy texture and mild taste.
How do you prepare kohlrabi?
Kohlrabi can be eaten raw or cooked; for boiling, peel the skin and cut into cubes before boiling.
What are the health benefits of kohlrabi?
Kohlrabi is low in calories, high in fiber, and rich in vitamins and minerals, promoting digestive health and immune function.
Can you eat kohlrabi leaves?
Yes, kohlrabi leaves are edible and can be cooked like other leafy greens.
How should kohlrabi be stored?
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to two weeks.
Is kohlrabi good for weight loss?
Yes, its low calorie and high fiber content make it a great food for weight management.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between a cabbage and a turnip.
Can kohlrabi be frozen?
Yes, kohlrabi can be blanched and then frozen for later use.