Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Kohlrabi is a cruciferous vegetable known for its unique bulbous shape and crisp texture. It is low in calories and high in vitamins and minerals, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Kohlrabi can be eaten raw in salads, steamed, roasted, or stir-fried. Peeling the outer layer is recommended before cooking or eating raw.
Smart Selection & Storage
Choose kohlrabi that is firm, with smooth skin and no blemishes. Smaller bulbs tend to be sweeter and more tender.
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness. It can last up to two weeks.
Myths vs Realities
MythKohlrabi is just a type of turnip.+
MythYou can only eat kohlrabi cooked.+
MythKohlrabi is not nutritious.+
Healthy Recipes
Kohlrabi and Quinoa Salad
A refreshing and nutritious salad combining crunchy kohlrabi with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 medium kohlrabi, peeled and diced
- 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 cooked quinoa, diced kohlrabi, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Kohlrabi Noodles
A low-carb alternative to traditional noodles, these spicy kohlrabi noodles are sautéed with vegetables and a zesty sauce.
- 2 medium kohlrabi, spiralized
- 1 bell pepper, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1. Heat sesame oil in a pan over medium heat and add the spiralized kohlrabi, bell pepper, and carrot.
- 2. Sauté for about 5 minutes until the vegetables are tender.
- 3. Stir in soy sauce, sriracha, and ginger, cooking for an additional 2 minutes before serving.
Kohlrabi Slaw with Apple and Carrots
This vibrant slaw features kohlrabi, crunchy apples, and carrots, dressed in a tangy vinaigrette for a delightful side dish.
- 1 medium kohlrabi, shredded
- 1 apple, julienned
- 1 carrot, grated
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine shredded kohlrabi, apple, and carrot.
- 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and let it sit for 10 minutes before serving.
Kohlrabi and Chickpea Stir-Fry
A hearty stir-fry featuring kohlrabi and chickpeas, packed with protein and flavor, perfect for a quick weeknight meal.
- 1 medium kohlrabi, sliced
- 1 can chickpeas, drained and rinsed
- 1 cup broccoli florets
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium heat and add garlic, sautéing until fragrant.
- 2. Add kohlrabi, chickpeas, and broccoli, cooking for about 7-10 minutes until vegetables are tender.
- 3. Stir in cumin, salt, and pepper, cooking for an additional 2 minutes before serving.
Kohlrabi Fritters with Yogurt Dip
Crispy kohlrabi fritters served with a refreshing yogurt dip, making for a delightful appetizer or snack.
- 2 medium kohlrabi, grated
- 1/2 cup whole wheat flour
- 1 egg
- 1/4 cup green onions, chopped
- Salt and pepper to taste
- 1 cup Greek yogurt
- 1 tablespoon dill
- 1. In a bowl, combine grated kohlrabi, flour, egg, green onions, salt, and pepper to form a batter.
- 2. Heat oil in a pan and drop spoonfuls of the batter, frying until golden brown on both sides.
- 3. Mix Greek yogurt with dill for the dip and serve alongside the fritters.
Roasted Kohlrabi and Sweet Potato Mash
A creamy and nutritious mash made from roasted kohlrabi and sweet potatoes, perfect as a side dish.
- 1 medium kohlrabi, peeled and cubed
- 1 medium sweet potato, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup almond milk
- 1. Preheat the oven to 400°F (200°C) and toss kohlrabi and sweet potato with olive oil, salt, and pepper.
- 2. Spread on a baking sheet and roast for 25-30 minutes until tender.
- 3. Blend the roasted vegetables with almond milk until smooth, and serve warm.
Kohlrabi Tacos with Avocado Salsa
These unique tacos use kohlrabi as a base, topped with a fresh avocado salsa for a healthy twist on a classic dish.
- 2 medium kohlrabi, sliced into rounds
- 1 avocado, diced
- 1/2 cup cherry tomatoes, diced
- 1/4 cup cilantro, chopped
- 1 lime, juiced
- Salt to taste
- 1. Grill or roast kohlrabi rounds until tender, about 5-7 minutes per side.
- 2. In a bowl, combine avocado, tomatoes, cilantro, lime juice, and salt to make the salsa.
- 3. Serve kohlrabi rounds topped with avocado salsa as tacos.
Kohlrabi Soup with Coconut Milk
A creamy and comforting soup made with kohlrabi and coconut milk, perfect for a cozy meal.
- 1 medium kohlrabi, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 cup coconut milk
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent, then add diced kohlrabi and vegetable broth.
- 2. Simmer for 15-20 minutes until kohlrabi is tender.
- 3. Blend the soup until smooth, stir in coconut milk, and season with salt and pepper before serving.
Kohlrabi and Lentil Patties
These protein-packed patties combine kohlrabi and lentils, making for a healthy and filling meal option.
- 1 cup cooked lentils
- 1 medium kohlrabi, grated
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mix cooked lentils, grated kohlrabi, breadcrumbs, egg, cumin, salt, and pepper until well combined.
- 2. Form into patties and cook in a skillet over medium heat until golden brown on both sides.
- 3. Serve warm with a side salad or in a whole grain bun.
Kohlrabi Chips with Spicy Dip
Crispy baked kohlrabi chips served with a spicy dip, a healthy alternative to traditional potato chips.
- 2 medium kohlrabi, thinly sliced
- 2 tablespoons olive oil
- Salt to taste
- 1/2 cup Greek yogurt
- 1 tablespoon sriracha
- 1. Preheat the oven to 375°F (190°C) and toss kohlrabi slices with olive oil and salt.
- 2. Spread evenly on a baking sheet and bake for 20-25 minutes until crispy.
- 3. Mix Greek yogurt with sriracha for the dip and serve with the chips.
Frequently Asked Questions (FAQ)
What is kohlrabi?
Kohlrabi is a vegetable in the cabbage family, characterized by its bulbous stem and edible leaves.
How do you eat kohlrabi?
Kohlrabi can be eaten raw, cooked, or pickled. It is often used in salads, slaws, and stir-fries.
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.
How do you store kohlrabi?
Store kohlrabi in the refrigerator, unwashed, in a plastic bag for up to two weeks.
Can you eat kohlrabi leaves?
Yes, kohlrabi leaves are edible and can be cooked like other leafy greens.
Is kohlrabi good for weight loss?
Yes, kohlrabi is low in calories and high in fiber, making it a great food for weight management.
How do you prepare kohlrabi for cooking?
Peel the tough outer skin and cut it into slices or cubes before cooking.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between a cabbage and a radish.