Purple Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Purple kohlrabi is a nutrient-dense cruciferous vegetable known for its unique bulbous shape and vibrant color. 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
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in salads or lightly steamed to retain nutrients. Peel the outer layer before consumption.
Smart Selection & Storage
Choose kohlrabi that is firm and heavy for its size, with smooth skin and no blemishes.
Store in the refrigerator in a plastic bag; 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
Purple Kohlrabi Salad with Citrus Vinaigrette
A refreshing salad featuring crisp purple kohlrabi, vibrant citrus, and a zesty vinaigrette, perfect for a light lunch or side dish.
- 1 medium purple kohlrabi, peeled and julienned
- 1 orange, segmented
- 1 grapefruit, segmented
- 2 cups mixed greens
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the julienned kohlrabi, orange segments, grapefruit segments, and mixed greens.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper to create the vinaigrette.
- 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.
Roasted Purple Kohlrabi and Chickpeas
A hearty and nutritious dish featuring roasted purple kohlrabi and chickpeas, seasoned with spices for a satisfying meal.
- 2 medium purple kohlrabi, peeled and cubed
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a large bowl, toss the kohlrabi cubes and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper.
- 3. Spread the mixture on a baking sheet and roast for 25-30 minutes, until golden and tender.
Purple Kohlrabi Noodles with Pesto
A low-carb alternative to pasta, these purple kohlrabi noodles are tossed with fresh basil pesto for a vibrant and healthy dish.
- 2 medium purple kohlrabi, spiralized
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic
- 1/4 cup olive oil
- Salt to taste
- 1. In a food processor, combine basil, pine nuts, Parmesan, garlic, and salt; pulse until finely chopped.
- 2. With the processor running, slowly add olive oil until the pesto reaches desired consistency.
- 3. Toss the spiralized kohlrabi with the pesto and serve immediately.
Purple Kohlrabi and Quinoa Bowl
A nourishing bowl filled with purple kohlrabi, quinoa, and colorful veggies, drizzled with a tahini dressing for a complete meal.
- 1 cup cooked quinoa
- 1 medium purple kohlrabi, diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup tahini
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced kohlrabi, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the quinoa bowl and toss to combine before serving.
Purple Kohlrabi Slaw with Apple and Carrot
A crunchy slaw made from purple kohlrabi, crisp apples, and shredded carrots, dressed in a light yogurt dressing for a healthy side.
- 1 medium purple kohlrabi, grated
- 1 apple, grated
- 1 carrot, grated
- 1/2 cup plain Greek yogurt
- 1 tablespoon honey
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine grated kohlrabi, apple, and carrot.
- 2. In a separate bowl, mix Greek yogurt, honey, apple cider vinegar, salt, and pepper to create the dressing.
- 3. Pour the dressing over the slaw, mix well, and refrigerate for 30 minutes before serving.
Stuffed Purple Kohlrabi with Quinoa and Veggies
Baked purple kohlrabi halves stuffed with a flavorful mixture of quinoa, vegetables, and spices, making for a nutritious main dish.
- 2 medium purple kohlrabi, halved and hollowed out
- 1 cup cooked quinoa
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon Italian seasoning
- 1/2 cup shredded mozzarella cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, diced bell pepper, zucchini, Italian seasoning, salt, and pepper.
- 3. Stuff the kohlrabi halves with the quinoa mixture, top with mozzarella cheese, and bake for 25-30 minutes until tender.
Purple Kohlrabi Soup with Coconut Milk
A creamy and comforting soup made with purple kohlrabi and coconut milk, seasoned with ginger and lime for a unique flavor.
- 2 medium purple kohlrabi, peeled and chopped
- 1 can (14 oz) coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 4 cups vegetable broth
- Salt and lime juice to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add chopped kohlrabi, ginger, vegetable broth, and bring to a boil; simmer until kohlrabi is tender.
- 3. Blend the soup until smooth, stir in coconut milk, and season with salt and lime juice before serving.
Purple Kohlrabi Tacos with Avocado Cream
Delicious tacos filled with roasted purple kohlrabi and topped with a creamy avocado sauce, perfect for a healthy twist on taco night.
- 2 medium purple kohlrabi, peeled and diced
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 8 small corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- Lime juice to taste
- 1. Preheat the oven to 400°F (200°C) and toss diced kohlrabi with olive oil and chili powder.
- 2. Roast kohlrabi for 20-25 minutes until tender.
- 3. Blend avocado, Greek yogurt, and lime juice until smooth, then serve the roasted kohlrabi in tortillas topped with avocado cream.
Purple Kohlrabi and Lentil Salad
A protein-packed salad featuring purple kohlrabi, lentils, and fresh herbs, dressed with a lemon vinaigrette for a nutritious meal.
- 1 cup cooked lentils
- 1 medium purple kohlrabi, diced
- 1/2 cup parsley, chopped
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lentils, diced kohlrabi, parsley, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad, toss gently, and serve chilled.
Frequently Asked Questions (FAQ)
What are the health benefits of kohlrabi?
Kohlrabi is rich in vitamin C, fiber, and antioxidants, which support immune health, digestion, and reduce inflammation.
How do you prepare kohlrabi?
Kohlrabi can be eaten raw, steamed, or roasted. Peel the tough outer skin before cooking or eating.
Can kohlrabi be eaten raw?
Yes, kohlrabi can be enjoyed raw in salads or as a crunchy snack.
Is kohlrabi low in calories?
Yes, kohlrabi is low in calories, making it a great choice for weight management.
How should kohlrabi be stored?
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to two weeks.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between a cabbage and a turnip.
Is kohlrabi good for diabetics?
Yes, kohlrabi has a low glycemic index, making it a suitable vegetable for diabetics.
Can you eat kohlrabi leaves?
Yes, the leaves of kohlrabi are edible and can be cooked like other leafy greens.