Kohlrabi, often called the German turnip, offers a unique twist on traditional root vegetables. This versatile member of the cabbage family boasts a mild, slightly sweet flavor reminiscent of broccoli stems with a crisp texture similar to water chestnuts. Kohlrabi can be prepared in numerous ways, including roasting, sautéing, or enjoying raw in salads, making it an excellent addition to various recipes.
When cooking with kohlrabi, start by removing the tough outer skin and any attached leaves. The bulb can then be sliced, diced, or cut into sticks depending on the desired preparation method. For a simple yet delicious dish, try roasting kohlrabi pieces tossed with olive oil, salt, and pepper in a 425°F oven for 25-30 minutes until golden and tender.
Kohlrabi also provides nutritional benefits, containing vitamin C, potassium, and fiber. Its low-calorie content makes it a healthy choice for those watching their weight. Experimenting with this underutilized vegetable can add variety to meals and introduce new flavors to your culinary repertoire.
Unveiling Kohlrabi: The Turnip’s Cousin
Kohlrabi is a versatile vegetable with unique characteristics that set it apart from its brassica relatives. This lesser-known gem offers a mild, sweet flavor and crisp texture, making it an excellent addition to various dishes.
Understanding Kohlrabi
Kohlrabi is a member of the brassica family, which includes broccoli, cabbage, and turnips. It has a distinctive appearance, with a bulbous stem that grows above ground and leafy greens sprouting from the top.
The edible bulb can be green or purple, ranging from 2 to 4 inches in diameter. Its flavor is often described as a cross between cabbage and broccoli stems, with a hint of radish.
Kohlrabi can be eaten raw or cooked. When raw, it has a crisp texture similar to an apple. Cooking methods like roasting or sautéing bring out its natural sweetness.
Comparing Kohlrabi to Turnips and Cabbage
While kohlrabi shares similarities with turnips and cabbage, it has its own unique qualities. Kohlrabi’s texture is crisper than turnips and less fibrous than cabbage.
In terms of flavor, kohlrabi is milder and sweeter than turnips. It lacks the peppery bite often associated with turnips. Compared to cabbage, kohlrabi has a more delicate taste and doesn’t have the sulfurous notes typical of cooked cabbage.
Kohlrabi’s versatility sets it apart. It can be used in both raw and cooked applications, from salads to stir-fries. Its leaves are also edible and can be prepared similarly to collard greens or kale.
The Nutritional Profile of Kohlrabi
Kohlrabi is a nutrient-dense vegetable that offers several health benefits. It is low in calories but high in essential nutrients.
Key nutrients in kohlrabi include:
- Vitamin C: Supports immune function and collagen production
- Fiber: Aids digestion and promotes feelings of fullness
- Potassium: Important for heart and muscle function
Kohlrabi also contains various phytochemicals, including glucosinolates, which may have anti-inflammatory and antioxidant properties.
One cup of raw kohlrabi (135g) provides:
| Nutrient | Amount |
|---|---|
| Calories | 36 |
| Fiber | 5g |
| Vitamin C | 103% DV |
| Potassium | 14% DV |
Incorporating kohlrabi into a balanced diet can contribute to overall health and wellness.
Selection and Storage Tips
Choosing and storing kohlrabi properly ensures you get the most out of this versatile vegetable. Fresh, well-stored kohlrabi maintains its crisp texture and mild flavor for optimal culinary use.
Choosing the Best Kohlrabi
Look for kohlrabi bulbs that are firm and heavy for their size. The skin should be smooth and free from blemishes or soft spots. Smaller bulbs, about 3-4 inches in diameter, tend to be more tender and flavorful.
Choose kohlrabi with fresh, vibrant leaves if they’re still attached. These leaves are edible and can be used like other greens in cooking.
CSA boxes often include kohlrabi, providing an opportunity to enjoy this vegetable at peak freshness. If selecting kohlrabi at a farmers’ market or grocery store, gently press the bulb to check for firmness.
Proper Storage Practices
Store kohlrabi bulbs in the refrigerator’s crisper drawer for up to a week. Place them in a plastic bag with small holes to maintain humidity while allowing air circulation.
If the leaves are attached, remove them before storage. Use the leaves within a day or two, as they wilt quickly. Wrap the leaves in a damp paper towel and store in a plastic bag in the refrigerator.
For longer storage, peel and slice the kohlrabi. Blanch the slices in boiling water for 2-3 minutes, then plunge into ice water. Drain, pat dry, and freeze in airtight containers for up to 6 months.
Preparation Essentials
Proper preparation is key to unlocking kohlrabi’s full potential in the kitchen. Mastering a few basic techniques will ensure you get the most out of this versatile vegetable.
Cleaning and Cutting Techniques
Start by thoroughly washing the kohlrabi under cool running water to remove any dirt or debris. Trim off the stems and leaves, setting the leaves aside for later use if desired.
For cubes or sticks, slice off the top and bottom of the bulb to create flat surfaces. Stand it upright and cut away the tough outer skin with a sharp knife, following the contours of the bulb.
Once peeled, cut the kohlrabi into your desired shape. For even cooking, aim for uniform pieces. Cubes work well for roasting, while thin slices are ideal for raw applications.
Peeling: Necessary or Not?
Peeling kohlrabi is generally recommended, especially for larger, more mature bulbs. The outer skin can be tough and fibrous, detracting from the vegetable’s crisp texture.
For young, tender kohlrabi (about 2 inches in diameter or smaller), peeling may not be necessary. Simply scrub the exterior well and taste a small piece to assess the skin’s texture.
If using kohlrabi raw, peeling is often preferred for a smoother eating experience. For cooked dishes, peeling ensures even cooking and eliminates any tough bits.
When preparing kohlrabi leaves, remove the thick central stem and rinse thoroughly. Young, tender leaves can be used raw in salads, while mature leaves are best cooked like other hearty greens.
Mastering Kohlrabi Cooking Methods
Kohlrabi’s versatility shines through various cooking techniques, each unlocking unique flavors and textures. From roasting to steaming, these methods transform this underappreciated vegetable into delicious dishes.
Roasting for Richness
Roasting kohlrabi brings out its natural sweetness and creates a crispy exterior. Preheat the oven to 425°F (218°C). Peel and cut kohlrabi into 1-inch cubes. Toss with olive oil, salt, and pepper. Spread on a baking sheet in a single layer. Roast for 25-30 minutes, stirring halfway through.
For added flavor, sprinkle with garlic powder or dried herbs before roasting. The high heat caramelizes the edges, resulting in a tender interior and golden-brown exterior. Roasted kohlrabi makes an excellent side dish or can be added to salads and grain bowls.
Sautéing to Perfection
Sautéing kohlrabi is quick and easy, ideal for weeknight meals. Peel and slice kohlrabi thinly. Heat olive oil in a skillet over medium-high heat. Add kohlrabi and cook for 5-7 minutes, stirring occasionally.
For extra flavor, add minced garlic or sliced onions. Season with salt, pepper, and fresh herbs like thyme or rosemary. Sautéed kohlrabi retains a slight crunch and works well as a side dish or in stir-fries.
Blending into Soups
Kohlrabi adds a mild, slightly sweet flavor to soups. Peel and cube kohlrabi, then simmer in vegetable or chicken broth until tender, about 15-20 minutes. Blend with an immersion blender or in batches using a regular blender.
For a creamy soup, add a splash of heavy cream or coconut milk. Season with salt, pepper, and nutmeg. Garnish with fresh herbs or a drizzle of olive oil. This method showcases kohlrabi’s smooth texture and subtle taste.
Creating Crunchy Slaws and Salads
Raw kohlrabi shines in slaws and salads, offering a crisp texture similar to apples. Peel and julienne kohlrabi using a sharp knife or mandoline. Combine with shredded carrots, sliced apples, and chopped fresh herbs.
For a simple dressing, whisk together olive oil, apple cider vinegar, Dijon mustard, and honey. Toss the vegetables with the dressing and let sit for 15 minutes to allow flavors to meld. This refreshing slaw pairs well with grilled meats or sandwiches.
Steaming for Simplicity
Steaming kohlrabi preserves its nutrients and natural flavor. Peel and cut kohlrabi into 1-inch cubes. Place in a steamer basket over boiling water. Cover and steam for 10-12 minutes until tender when pierced with a fork.
Season steamed kohlrabi with butter, salt, and pepper for a simple side dish. Alternatively, mash the steamed kohlrabi with a fork and mix with herbs and spices for a low-carb alternative to mashed potatoes.
Bringing Out the Best: Flavor Enhancers for Kohlrabi
Kohlrabi’s mild, slightly sweet flavor offers a versatile canvas for various seasonings and pairings. The right combinations can elevate this unique vegetable to new culinary heights.
Seasoning Suggestions
Salt and black pepper form the foundation for seasoning kohlrabi. A light sprinkle enhances its natural flavors without overpowering them. For a smoky twist, smoked paprika adds depth and complexity.
Honey drizzled over roasted kohlrabi brings out its inherent sweetness. A squeeze of lemon juice brightens the dish and balances the flavors. Olive oil not only aids in cooking but also adds richness to the vegetable.
For those seeking bolder flavors, garlic powder or minced fresh garlic complement kohlrabi well. Herbs like thyme or rosemary can introduce aromatic notes to dishes featuring this cruciferous vegetable.
Pairings That Pop
Bacon and kohlrabi make an excellent duo. The savory, salty notes of crispy bacon bits contrast nicely with kohlrabi’s mild sweetness. Parmesan cheese, when grated over cooked kohlrabi, adds a nutty, umami flavor that enhances the vegetable’s taste profile.
Kohlrabi pairs well with other crisp vegetables. Radishes, with their peppery bite, create an interesting texture and flavor combination when mixed with raw, sliced kohlrabi in salads. Apples provide a sweet-tart contrast that works particularly well in slaws or roasted dishes.
For a unique twist, try combining kohlrabi with nuts like almonds or walnuts. The crunch and richness of the nuts complement the vegetable’s texture and taste. Citrus fruits, such as oranges or grapefruits, can also add a refreshing zing to kohlrabi-based dishes.
Going Beyond the Basics
Kohlrabi’s versatility shines when used creatively in dishes beyond simple roasting or steaming. Its mild, slightly sweet flavor adapts well to various cooking methods and flavor profiles.
Innovative Kohlrabi Entrees
Transform kohlrabi into a satisfying main course. Stuff halved kohlrabi bulbs with a mixture of quinoa, kale, and grated cheese for a nutritious vegetarian meal. Bake until tender and the cheese melts.
For a twist on traditional lasagna, use thin kohlrabi slices instead of pasta sheets. Layer them with ricotta, spinach, and tomato sauce before baking.
Create kohlrabi “steaks” by cutting thick slices, marinating in herbs and garlic, then grilling or pan-searing. Serve with a side of roasted vegetables for a hearty plant-based dinner.
Kohlrabi as a Stand-Alone Side Dish
Elevate kohlrabi’s role on the plate with unique preparations. Grate raw kohlrabi and mix with carrots, apple, and a light vinaigrette for a refreshing slaw.
Make kohlrabi fritters by combining grated kohlrabi with flour, egg, and seasonings. Pan-fry until golden and crispy. Serve with a dollop of Greek yogurt or sour cream.
For a warm side, cube kohlrabi and sauté with butter and fresh herbs. Add a splash of lemon juice before serving for brightness.
Simple Snacks and Appetizers
Turn kohlrabi into crowd-pleasing nibbles. Cut peeled kohlrabi into thin sticks, toss with olive oil and spices, then bake until crispy for healthy “fries.”
Raw kohlrabi slices make excellent crudités. Serve with hummus or a tangy yogurt dip for a light appetizer.
Create kohlrabi chips by slicing very thinly and baking at a low temperature until crisp. Season with salt and your favorite spices for a crunchy, low-calorie snack.
Dietary Considerations and Health Benefits
Kohlrabi offers numerous nutritional advantages while fitting into various dietary patterns. This versatile vegetable provides essential nutrients and potential health-promoting properties.
Kohlrabi in Special Diets
Kohlrabi is an excellent choice for low-carb and keto diets due to its low calorie and carbohydrate content. It contains only 8 grams of carbs per cup, with 5 grams coming from fiber. This high fiber content supports digestive health and helps maintain stable blood sugar levels.
For those following gluten-free diets, kohlrabi serves as a safe and nutritious option. It can be used as a substitute for starchy vegetables or grains in many recipes.
Vegans and vegetarians can benefit from kohlrabi’s iron content. While plant-based iron is not as easily absorbed as animal sources, pairing kohlrabi with vitamin C-rich foods can enhance iron absorption.
Medicinal Properties of Kohlrabi
Kohlrabi is rich in vitamin C, providing about 62 mg per cup – over 75% of the daily recommended intake. This antioxidant supports immune function and helps protect cells from damage.
As a cruciferous vegetable, kohlrabi contains compounds that may have cancer-fighting properties. Studies suggest these compounds can inhibit the growth of cancer cells in various parts of the body.
The high fiber content in kohlrabi aids in weight management by promoting feelings of fullness. It also supports gut health by feeding beneficial bacteria in the digestive system.
Kohlrabi’s antioxidants and anti-inflammatory properties may contribute to overall health by reducing inflammation and oxidative stress in the body.