Sliced Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Kohlrabi, a member of the cabbage family, is a versatile 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
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 no soft spots or blemishes. The leaves should be fresh and green.
Store kohlrabi in the refrigerator in a plastic bag. It can last up to two weeks if kept dry.
Myths vs Realities
Healthy Recipes
Kohlrabi Slaw with Apple and Carrot
A refreshing slaw that combines the crunch of kohlrabi with the sweetness of apples and carrots, perfect for a light lunch or side dish.
- 1 medium kohlrabi, sliced into thin strips
- 1 large apple, julienned
- 1 large carrot, grated
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the sliced kohlrabi, julienned apple, and grated carrot.
- 2. In a small bowl, whisk together the apple cider vinegar, olive oil, salt, and pepper.
- 3. Pour the dressing over the slaw, toss to combine, and let it sit for 10 minutes before serving.
Kohlrabi and Quinoa Salad
A nutritious salad featuring sliced kohlrabi and quinoa, packed with protein and fiber, ideal for a wholesome meal.
- 1 cup cooked quinoa
- 1 medium kohlrabi, sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup chopped parsley
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, sliced kohlrabi, cherry tomatoes, and chopped parsley.
- 2. Drizzle with lemon juice, and season with salt and pepper.
- 3. Toss everything together and serve chilled or at room temperature.
Spicy Kohlrabi Chips
Crispy and spicy kohlrabi chips that are a healthier alternative to traditional potato chips, perfect for snacking.
- 1 medium kohlrabi, thinly sliced
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, toss the kohlrabi slices with olive oil, paprika, cayenne pepper, and salt.
- 3. Spread the slices in a single layer on the baking sheet and bake for 20-25 minutes until crispy, flipping halfway through.
Kohlrabi and Chickpea Stir-Fry
A vibrant stir-fry featuring kohlrabi and chickpeas, packed with protein and fiber, perfect for a quick weeknight dinner.
- 1 medium kohlrabi, sliced
- 1 can chickpeas, drained and rinsed
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1. In a large skillet, heat sesame oil over medium heat and add the sliced kohlrabi and bell pepper.
- 2. Stir-fry for about 5 minutes until vegetables are tender, then add chickpeas, soy sauce, and grated ginger.
- 3. Cook for an additional 3-4 minutes, stirring frequently, and serve hot.
Kohlrabi Noodle Salad with Peanut Dressing
A light and refreshing salad made with spiralized kohlrabi noodles, tossed in a creamy peanut dressing for a unique twist.
- 2 medium kohlrabi, spiralized
- 1/4 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1/4 cup water
- 1. In a bowl, whisk together peanut butter, soy sauce, honey, rice vinegar, and water until smooth.
- 2. In a large bowl, combine spiralized kohlrabi and pour the peanut dressing over it.
- 3. Toss well to coat and serve immediately, garnished with chopped peanuts if desired.
Kohlrabi and Avocado Toast
A trendy and nutritious twist on avocado toast, featuring sliced kohlrabi for added crunch and flavor.
- 2 slices whole-grain bread
- 1 medium kohlrabi, thinly sliced
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the slices of whole-grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, layer with sliced kohlrabi, and sprinkle with red pepper flakes before serving.
Kohlrabi and Lentil Soup
A hearty and comforting soup made with kohlrabi and lentils, perfect for a cozy dinner packed with nutrients.
- 1 medium kohlrabi, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- 1. In a large pot, sauté onion, carrots, and diced kohlrabi until softened.
- 2. Add lentils, vegetable broth, and thyme, and bring to a boil.
- 3. Reduce heat and simmer for 30-35 minutes until lentils are tender, then serve warm.
Kohlrabi Tacos with Black Beans
Delicious and healthy tacos featuring sliced kohlrabi as a crunchy filling, paired with black beans for a satisfying meal.
- 8 small corn tortillas
- 1 medium kohlrabi, sliced
- 1 can black beans, drained and rinsed
- 1 avocado, diced
- 1/4 cup cilantro, chopped
- Lime wedges for serving
- 1. Warm the corn tortillas in a skillet until pliable.
- 2. Fill each tortilla with sliced kohlrabi, black beans, and diced avocado.
- 3. Top with chopped cilantro and serve with lime wedges on the side.
Kohlrabi and Feta Salad
A light and tangy salad combining sliced kohlrabi and feta cheese, perfect for a refreshing side dish.
- 1 medium kohlrabi, sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine sliced kohlrabi, crumbled feta, and sliced olives.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Kohlrabi and Spinach Smoothie
A green smoothie packed with nutrients, featuring sliced kohlrabi and spinach for a refreshing and energizing drink.
- 1 cup sliced kohlrabi
- 1 cup fresh spinach
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey
- Ice cubes
- 1. In a blender, combine sliced kohlrabi, spinach, banana, almond milk, honey, and ice cubes.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately for a healthy boost.
Frequently Asked Questions (FAQ)
What is kohlrabi?
Kohlrabi is a cruciferous vegetable that is part of the cabbage family, known for its bulbous stem and leafy greens.
How do you eat kohlrabi?
Kohlrabi can be eaten raw, cooked, or pickled. It is often sliced into salads or stir-fries.
Is kohlrabi good for weight loss?
Yes, kohlrabi is low in calories and high in fiber, making it a great food for weight management.
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 two weeks.
What nutrients are in kohlrabi?
Kohlrabi is rich in Vitamin C, fiber, potassium, and various antioxidants.
Is kohlrabi safe for diabetics?
Yes, kohlrabi has a low glycemic index, making it a suitable choice for diabetics.
How can I incorporate kohlrabi into my diet?
You can add kohlrabi to salads, slaws, soups, or use it as a low-carb substitute for potatoes.