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Cooked Kohlrabi
Vegetables
Nutri-ScoreA

Cooked Kohlrabi

Brassica oleracea var. gongylodes

Clinical Encyclopedia

Cooked kohlrabi is a nutritious cruciferous vegetable known for its crisp texture and mild flavor. It is rich in vitamins and minerals, making it a healthy addition to various dishes.

Also known as:
Turnip cabbageKohlrabi
Scientific NameBrassica oleracea var. gongylodes
Region of OriginEurope
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories27 kcal
Water
92%
Fiber3.6g
Total8.0g
Protein
1.7g(21%)
Fats
0.1g(1%)
Carbohydrates
6.2g(78%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C62 mg (69%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium300 mg (6%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓High in fiber, promoting digestive health and aiding in weight management.
✓Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
✓Low in calories, making it an excellent choice for weight-conscious individuals.

Possible Risks & Side Effects

!May cause digestive discomfort in individuals with sensitive stomachs due to its fiber content.
!Allergic reactions can occur in individuals sensitive to cruciferous vegetables.

How to Prepare & Consume

Best enjoyed steamed or sautéed to retain nutrients. Can also be roasted or added to soups and stews.

Smart Selection & Storage

How to Select

Choose kohlrabi that is firm and heavy for its size, with smooth skin and no blemishes.

How to Store

Store in the refrigerator in a plastic bag; it can last up to a week when kept cool and dry.

Myths vs Realities

MythKohlrabi is just a type of turnip.
RealityKohlrabi is a distinct variety of cabbage, not a turnip, and has different nutritional properties.
MythYou can only eat kohlrabi cooked.
RealityKohlrabi can be enjoyed both raw and cooked, offering versatility in dishes.
MythKohlrabi is hard to prepare.
RealityKohlrabi is easy to prepare; it can be peeled, sliced, and cooked in various ways.

Healthy Recipes

Kohlrabi and Quinoa Salad

A refreshing salad combining cooked kohlrabi with protein-packed quinoa, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked 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
Instructions
  1. 1. In a large bowl, combine the cooked kohlrabi, quinoa, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Kohlrabi Mash with Garlic

A creamy and flavorful alternative to traditional mashed potatoes, this kohlrabi mash is infused with garlic for added depth.

Ingredients
  • 2 cups cooked kohlrabi, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/4 cup low-fat milk
  • Salt and pepper to taste
Instructions
  1. 1. In a large saucepan, heat the olive oil over medium heat and sauté the minced garlic until fragrant.
  2. 2. Add the cooked kohlrabi and milk, then mash until smooth.
  3. 3. Season with salt and pepper to taste, and serve warm.

Kohlrabi Stir-Fry with Tofu

A vibrant stir-fry featuring cooked kohlrabi and tofu, packed with vegetables and flavor for a quick weeknight meal.

Ingredients
  • 1 cup cooked 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
Instructions
  1. 1. In a large skillet, heat the sesame oil over medium-high heat and add the tofu, cooking until golden brown.
  2. 2. Add the kohlrabi, bell pepper, and broccoli, stirring frequently for about 5 minutes.
  3. 3. Stir in the soy sauce and ginger, cooking for an additional 2 minutes before serving.

Kohlrabi and Apple Slaw

A crunchy and tangy slaw that pairs the sweetness of apples with the crispness of kohlrabi, ideal as a side dish.

Ingredients
  • 1 cup cooked kohlrabi, shredded
  • 1 apple, julienned
  • 1/4 cup carrots, shredded
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the kohlrabi, apple, and carrots.
  2. 2. In a small bowl, whisk together the apple cider vinegar, honey, salt, and pepper.
  3. 3. Pour the dressing over the slaw and toss to combine.

Kohlrabi Soup with Herbs

A creamy and comforting soup made with cooked kohlrabi and fresh herbs, perfect for a cozy dinner.

Ingredients
  • 2 cups cooked kohlrabi, chopped
  • 1 onion, diced
  • 2 cups vegetable broth
  • 1/2 cup coconut milk
  • 1 tablespoon fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the onion until translucent, then add the cooked kohlrabi and vegetable broth.
  2. 2. Bring to a boil, then reduce heat and simmer for 10 minutes.
  3. 3. Blend the soup until smooth, stir in coconut milk and thyme, and season with salt and pepper.

Kohlrabi Fritters

Crispy and delicious kohlrabi fritters that are baked instead of fried for a healthier twist.

Ingredients
  • 2 cups cooked kohlrabi, grated
  • 1/2 cup whole wheat flour
  • 1 egg
  • 1/4 cup green onions, chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix the grated kohlrabi, flour, egg, green onions, cumin, salt, and pepper until combined.
  3. 3. Form small patties and place them on the baking sheet, baking for 20 minutes or until golden brown.

Kohlrabi and Lentil Stew

A hearty stew that combines cooked kohlrabi with lentils and spices, perfect for a filling meal.

Ingredients
  • 1 cup cooked kohlrabi, diced
  • 1 cup cooked lentils
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 cups vegetable broth
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the onion and carrots until softened.
  2. 2. Add the cooked kohlrabi, lentils, vegetable broth, paprika, salt, and pepper.
  3. 3. Simmer for 15-20 minutes, then serve warm.

Kohlrabi Pizza Crust

A low-carb pizza crust made from cooked kohlrabi, perfect for a healthy pizza night.

Ingredients
  • 2 cups cooked kohlrabi, grated
  • 1/2 cup almond flour
  • 1 egg
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C) and line a pizza stone or baking sheet with parchment paper.
  2. 2. In a bowl, mix the grated kohlrabi, almond flour, egg, oregano, salt, and pepper until a dough forms.
  3. 3. Spread the dough into a pizza shape and bake for 15 minutes before adding toppings and baking again.

Kohlrabi and Chickpea Curry

A flavorful curry featuring cooked kohlrabi and chickpeas, served with brown rice for a nutritious meal.

Ingredients
  • 1 cup cooked kohlrabi, diced
  • 1 can chickpeas, drained
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 cup coconut milk
  • Salt to taste
Instructions
  1. 1. In a skillet, sauté the onion and garlic until fragrant.
  2. 2. Add the cooked kohlrabi, chickpeas, curry powder, and coconut milk, stirring to combine.
  3. 3. Simmer for 10 minutes, seasoning with salt before serving over brown rice.

Kohlrabi and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of cooked kohlrabi and spinach, baked to perfection.

Ingredients
  • 2 bell peppers, halved
  • 1 cup cooked kohlrabi, diced
  • 1 cup fresh spinach, chopped
  • 1/2 cup quinoa, cooked
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and prepare a baking dish.
  2. 2. In a bowl, mix the cooked kohlrabi, spinach, quinoa, feta, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.

Frequently Asked Questions (FAQ)

What is kohlrabi?

Kohlrabi is a type of cabbage that forms a bulbous stem above ground, which is edible and can be eaten raw or cooked.

How do you cook kohlrabi?

Kohlrabi can be steamed, boiled, roasted, or sautéed. It can also be eaten raw in salads.

What are the health benefits of kohlrabi?

Kohlrabi is low in calories, high in fiber, and rich in vitamins C and K, which support immune health and bone health.

Can you eat kohlrabi leaves?

Yes, kohlrabi leaves are edible and can be cooked similarly to other leafy greens.

How do you store kohlrabi?

Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to a week.

Is kohlrabi good for weight loss?

Yes, its low calorie and high fiber content make it a great food for weight management.

Can kohlrabi be eaten raw?

Absolutely! Raw kohlrabi has a crunchy texture and a mild flavor, making it a great addition to salads.

What does kohlrabi taste like?

Kohlrabi has a mild, slightly sweet flavor, often compared to a cross between a cabbage and a turnip.

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Comparisons
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Nutrients
Protein in Cooked Kohlrabi Calories in Cooked Kohlrabi Vitamin-c in Cooked Kohlrabi Magnesium in Cooked Kohlrabi
Featured Guides
Health Benefits of Cooked Kohlrabi Healthy Recipes with Cooked Kohlrabi