Preparing Kohlrabi (2024)

FAQs

What's the best way to prepare kohlrabi? ›

There are several ways to cook kohlrabi, most of them similar to how you cook potatoes: boiled, steamed, roasted, fried or mashed. Slices and sticks can be stir-fried, and the whole stem can be hollowed out and stuffed with a veggie and rice or meat filling and baked like stuffed peppers.

Cut out the core: Use the tip of your knife to cut at an angle through the core. Discard the tough center. Peel the kohlrabi: Now that you have small, manageable quarters, use a sharp vegetable peeler to remove the tough skin.

It's a nutrient-rich plant, and the leaves, stems and bulbs can all be consumed for a slightly sweet, earthy flavor. Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.

Supports Gastrointestinal Health

Kohlrabi is rich in both soluble and insoluble (doesn't dissolve in water) fiber. Insoluble fiber can't be broken down by your digestive system, speeding up the movement of food through your stomach and intestine. It also adds bulk to your stool.

Kohlrabi can be stored in the refrigerator for several weeks. Storage life can be extended if kohlrabi is placed in sealed perforated plastic bags. To prevent cross-contamination, keep kohlrabi away from raw meat and meat juices.

Kohlrabi can be eaten raw or cooked. Raw kohlrabi is delicious and refreshing shredded with a vinaigrette dressing or added to a salad.

All parts of the kohlrabi are edible, though most people just stick to the bulbous bottom. The leaves and stems are best sautéed or added to a stir-fry. The bulb can be eaten raw, which maintains its super-crisp texture and mild bite, or it can be roasted, sautéed, steamed, or boiled and mashed like a potato.

Kohlrabi is a cruciferous vegetable with a bulb shape and is related to the cabbage family. Kohlrabi has numerous nutritional benefits, including high fibre, potassium, vitamins C, and beta carotene. These nutrients promote weight loss, boost gastrointestinal health, build immunity, and manage blood pressure.

The best quality kohlrabi—sweet, crisp, juicy—results from fast growth without heat or moisture stress. If the plants are overheated or struggling to take up water, they will produce chemicals that have strong, bitter flavors.

Side Effects of Kohlrabi:

Reduction in white blood cells. Interference with liver function. It may affect thyroid function.

Is kohlrabi inflammatory? ›

All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation ( 16 , 17 , 18 ).

A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes. Blood-pressure friendly: A cup of kohlrabi slices has just 27 mg sodium, with more potassium than a medium banana, making it doubly beneficial for managing blood pressure.

Kohlrabi is an excellent source of vitamin C and a good source of fiber, vitamin B6 and potassium. Vitamin C plays an essential role in repairing wounds and forming scar tissue, as well as maintaining bones, teeth, and cartilage. Vitamin C rich foods also support absorption of iron.

Cruciferous vegetables also have a complex sugar called raffinose that humans can't break down. That can also lead to gassiness and gut discomfort. Cooking cruciferous vegetables help break down this sugar.

Kohlrabi (German: [koːlˈʁaːbi]; pronounced /koʊlˈrɑːbi/ in English; scientific name Brassica oleracea Gongylodes Group), also called German turnip or turnip cabbage, is a biennial vegetable, a low, stout cultivar of wild cabbage.

Kohlrabi is packed with nutrients that are linked to various health benefits. It's a good source of fiber, which is important for a healthy gut and proper digestion. Plus, its many nutrients and plant compounds support your immune system and may lower your risk of heart disease, certain cancers, and inflammation.

The taste and texture of kohlrabi is most similar to broccoli. Specifically, broccoli stems. Both have a fresh, crunchy bite with a mild and slightly sweet taste. Use a mandoline or julienne peeler or prep kohlrabi to use in place of broccoli slaw.