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Dehydrated Kohlrabi
Vegetables
Nutri-ScoreA

Dehydrated Kohlrabi

Brassica oleracea var. gongylodes

Clinical Encyclopedia

Dehydrated kohlrabi is a nutrient-dense vegetable that retains many of the health benefits of fresh kohlrabi while offering a longer shelf life. It is low in calories and high in fiber, making it an excellent choice for weight management and digestive health.

Also known as:
Kohlrabi (Germany)Turnip cabbage (UK)
Scientific NameBrassica oleracea var. gongylodes
Region of OriginEurope
Popular Comparisons:
Dehydrated Kohlrabi VS Acorn SquashDehydrated Kohlrabi VS Adria Blue PotatoesDehydrated Kohlrabi VS Air PotatoDehydrated Kohlrabi VS GarlicDehydrated Kohlrabi VS AlexandersDehydrated Kohlrabi VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
10%
Fiber4g
Total13.1g
Protein
2g(15%)
Fats
0.1g(1%)
Carbohydrates
11g(84%)

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 C50 mg (55%)
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 dietary fiber, which aids in digestion and promotes a feeling of fullness, potentially assisting in weight management.
✓Contains high levels of Vitamin C, which supports immune function and skin health.
✓Low glycemic index makes it suitable for blood sugar management, beneficial for individuals with diabetes.
✓Packed with antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with thyroid issues should consult a healthcare provider, as cruciferous vegetables can interfere with thyroid function.

How to Prepare & Consume

Rehydrate in warm water for 20-30 minutes before use in salads, soups, or stir-fries. Can be added directly to dishes that will be cooked.

Smart Selection & Storage

How to Select

Choose kohlrabi that is firm and heavy for its size, with no soft spots or blemishes.

How to Store

Store in a cool, dry place in an airtight container to keep it fresh for longer.

Myths vs Realities

MythDehydrated vegetables lose all their nutrients.
RealityWhile some nutrients may be reduced, many vitamins and minerals remain intact in dehydrated vegetables.
MythKohlrabi is just a turnip.
RealityKohlrabi is a distinct vegetable from the turnip, belonging to the same family but with different taste and texture.
MythYou can eat dehydrated kohlrabi without rehydrating it.
RealityRehydrating is recommended to improve texture and digestibility.

Healthy Recipes

Dehydrated Kohlrabi Chips with Spicy Avocado Dip

Crispy dehydrated kohlrabi chips paired with a creamy, spicy avocado dip make for a perfect healthy snack.

Ingredients
  • 2 cups dehydrated kohlrabi
  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder
  • Salt to taste
Instructions
  1. 1. In a bowl, mash the avocado and mix in lime juice, chili powder, and salt.
  2. 2. Serve the dehydrated kohlrabi chips alongside the spicy avocado dip.

Kohlrabi and Quinoa Salad

A refreshing salad featuring rehydrated kohlrabi and protein-packed quinoa, perfect for a light lunch.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate the kohlrabi in warm water for 30 minutes, then drain.
  2. 2. In a large bowl, combine rehydrated kohlrabi, quinoa, cherry tomatoes, and parsley.
  3. 3. Drizzle with olive oil, season with salt and pepper, and toss to combine.

Dehydrated Kohlrabi Stir-Fry

A quick and nutritious stir-fry with rehydrated kohlrabi, colorful veggies, and a savory sauce.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. In a skillet, heat sesame oil and sauté ginger, bell pepper, and broccoli for 5 minutes.
  3. 3. Add rehydrated kohlrabi and soy sauce, stir-fry for another 3 minutes, then serve.

Kohlrabi and Lentil Soup

A hearty soup combining rehydrated kohlrabi and lentils, packed with flavor and nutrients.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 carrots, diced
  • 1 teaspoon thyme
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. In a pot, sauté onion and carrots until soft, then add lentils and vegetable broth.
  3. 3. Stir in rehydrated kohlrabi and thyme, simmer for 30 minutes, then serve.

Kohlrabi Tacos with Black Beans

Delicious tacos filled with rehydrated kohlrabi and black beans, topped with fresh salsa.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 can black beans, drained
  • 4 corn tortillas
  • 1/2 cup salsa
  • 1 avocado, sliced
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. Warm the corn tortillas in a skillet, then fill each with black beans and rehydrated kohlrabi.
  3. 3. Top with salsa and avocado slices before serving.

Kohlrabi and Chickpea Curry

A flavorful curry featuring rehydrated kohlrabi and chickpeas, perfect for a healthy dinner.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 onion, diced
  • Salt to taste
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. In a pot, sauté onion until translucent, then add curry powder and cook for 1 minute.
  3. 3. Stir in chickpeas, rehydrated kohlrabi, and coconut milk, simmer for 20 minutes, then serve.

Kohlrabi Smoothie Bowl

A vibrant smoothie bowl made with rehydrated kohlrabi, perfect for a nutritious breakfast.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: granola, berries, nuts
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. Blend rehydrated kohlrabi, banana, and almond milk until smooth.
  3. 3. Pour into a bowl and top with chia seeds, granola, berries, and nuts.

Kohlrabi and Feta Stuffed Peppers

Colorful bell peppers stuffed with a mixture of rehydrated kohlrabi, feta cheese, and herbs.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 2 bell peppers, halved
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh dill, chopped
  • Olive oil for drizzling
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. Mix rehydrated kohlrabi with feta and dill, then stuff the mixture into halved bell peppers.
  3. 3. Drizzle with olive oil and bake at 375°F for 25 minutes.

Kohlrabi and Apple Slaw

A crunchy slaw made with rehydrated kohlrabi and fresh apples, dressed lightly for a refreshing side dish.

Ingredients
  • 1 cup dehydrated kohlrabi
  • 1 apple, julienned
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain.
  2. 2. In a bowl, mix rehydrated kohlrabi, apple, vinegar, honey, salt, and pepper.
  3. 3. Toss well and serve chilled.

Kohlrabi Pizza Crust

A unique and healthy pizza crust made from dehydrated kohlrabi, perfect for gluten-free diets.

Ingredients
  • 2 cups dehydrated kohlrabi
  • 1 cup almond flour
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt to taste
Instructions
  1. 1. Rehydrate kohlrabi in warm water for 30 minutes, then drain and squeeze out excess moisture.
  2. 2. Mix rehydrated kohlrabi with almond flour, egg, garlic powder, and salt until a dough forms.
  3. 3. Spread the dough onto a baking sheet and bake at 400°F for 15 minutes, then top with your favorite toppings and bake again.

Frequently Asked Questions (FAQ)

What are the health benefits of dehydrated kohlrabi?

Dehydrated kohlrabi is high in fiber and vitamin C, supporting digestion and immune health.

How do I rehydrate dehydrated kohlrabi?

Soak in warm water for 20-30 minutes until tender.

Can I use dehydrated kohlrabi in soups?

Yes, it can be added directly to soups or stews for added nutrition.

Is dehydrated kohlrabi suitable for a low-carb diet?

Yes, it is low in carbohydrates and can fit well into low-carb meal plans.

How should I store dehydrated kohlrabi?

Store in a cool, dry place in an airtight container to maintain freshness.

Can dehydrated kohlrabi be eaten raw?

It is best rehydrated before consumption, but can be used in salads after soaking.

What recipes can I use dehydrated kohlrabi in?

It can be used in salads, stir-fries, soups, and as a low-calorie snack.

Is dehydrated kohlrabi gluten-free?

Yes, dehydrated kohlrabi is naturally gluten-free.

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Nutrients
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Featured Guides
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