Kohlrabi 101: Nutrition, Benefits, How To Use, Buy, Store | Kohlrabi: A Complete Guide

What is Kohlrabi

Kohlrabi (Brassica oleracea var. gongylodes) is a vegetable that belongs to the cabbage family (Brassicaceae) and is closely related to other cruciferous vegetables like broccoli, cabbage, and kale. The name “kohlrabi” is derived from the German words “kohl,” meaning cabbage, and “rabi,” meaning turnip, which aptly describes its appearance and taste.

Key features of kohlrabi include:

1. Appearance: Kohlrabi is characterized by a bulbous, round, or slightly flattened stem that grows just above the soil. The bulb can be green or purple, and it is surrounded by stems and leaves that extend from the top.
2. Flavor and Texture: The flavor of kohlrabi is mild and slightly sweet, with a crisp and crunchy texture similar to a combination of cabbage and broccoli stems. Both the bulb and leaves are edible.
3. Varieties: There are both green and purple varieties of kohlrabi. The internal flesh is generally white, regardless of the color of the outer skin.
4. Nutritional Content: Kohlrabi is a nutritious vegetable, rich in vitamins C and B6, as well as dietary fiber. It also provides minerals like potassium and manganese.
5. Versatility in Cooking: Kohlrabi can be eaten raw or cooked. When raw, it is often sliced or julienned for use in salads or served as a crunchy snack. It can also be steamed, boiled, roasted, or added to soups and stews. The leaves can be cooked and used similarly to other leafy greens.
6. Harvesting: Kohlrabi is typically harvested when the bulb is about 2 to 3 inches in diameter for the best flavor and tenderness. The leaves are also harvested and can be used in cooking.

When selecting kohlrabi at the grocery store or farmers’ market, choose bulbs that feel firm and heavy for their size. The leaves should be fresh and vibrant. To store kohlrabi, remove the leaves, wrap the bulbs in a plastic bag, and refrigerate. The leaves can be stored separately in the refrigerator.

Kohlrabi is a versatile and nutritious addition to a variety of dishes, offering a unique taste and texture to your culinary repertoire.

Other Names of Kohlrabi

Kohlrabi is known by different names in various regions and languages. Here are some of the alternative names for kohlrabi:

1. German Turnip: This name reflects its German origin, where “kohlrabi” means “cabbage turnip.”
2. Turnip Cabbage: This name emphasizes its resemblance to both turnips and cabbage.
3. Cabbage Turnip: Similar to the German name, it highlights the vegetable’s dual characteristics.
4. Kohlrübe: Another German name for kohlrabi.
5. Knol-khol: Used in some parts of India.
6. Geddes: Commonly used in Scotland.
7. Swollen Stem Turnip: Describes the edible part of the plant.
8. Stem Cabbage: Reflects the fact that the edible part is the stem.
9. Turnip-rooted Cabbage: Another name indicating its dual characteristics.

These names may vary regionally, and some names are specific to certain languages or dialects. However, the names usually reflect the vegetable’s appearance and taste, combining elements of cabbage and turnip.

Nutritional Value of Kohlrabi

Here is a general overview of the nutritional content of kohlrabi per 100 grams:

Nutrient	Amount
Calories	27
Water	91%
Protein	1.7 g
Carbohydrates	6.2 g
Dietary Fiber	3.6 g
Sugars	2.6 g
Fat	0.1 g
Vitamin C	62 mg (103% DV)
Vitamin B6	0.1 mg (6% DV)
Folate (B9)	16 mcg (4% DV)
Potassium	350 mg (10% DV)
Magnesium	19 mg (5% DV)
Phosphorus	46 mg (5% DV)
Calcium	24 mg (2% DV)
Iron	0.2 mg (1% DV)
Vitamin K	0.1 mcg (1% DV)

*DV = Daily Value, based on a daily intake of 2,000 calories.

Keep in mind that these values are approximate and can vary based on factors such as the specific variety of kohlrabi and growing conditions. Additionally, the nutritional content may change when cooked. Kohlrabi is a low-calorie vegetable that provides a good source of vitamin C, dietary fiber, and various other nutrients.

Benefits of Kohlrabi

Kohlrabi is a nutritious vegetable that offers several health benefits. Here are some of the potential benefits of including kohlrabi in your diet:

1. Rich in Nutrients: Kohlrabi is a good source of essential nutrients, including vitamin C, potassium, vitamin B6, and dietary fiber. These nutrients play important roles in supporting overall health and well-being.
2. Antioxidant Properties: The presence of vitamin C and other antioxidants in kohlrabi helps combat oxidative stress and may contribute to a reduced risk of chronic diseases.
3. Supports Digestive Health: The dietary fiber in kohlrabi promotes healthy digestion by adding bulk to the stool and preventing constipation. It also supports a healthy gut microbiota.
4. May Aid Weight Management: Kohlrabi is low in calories and contains dietary fiber, which can contribute to a feeling of fullness. Including low-calorie, high-fiber foods like kohlrabi in your diet may help with weight management.
5. Bone Health: Kohlrabi contains minerals such as calcium, magnesium, and phosphorus, which are essential for maintaining healthy bones and teeth.
6. Immune System Support: Vitamin C is crucial for a well-functioning immune system, and kohlrabi provides a significant amount of this vitamin. Adequate vitamin C intake can help the body fight off infections and illnesses.
7. Heart Health: The potassium content in kohlrabi is beneficial for heart health by helping regulate blood pressure. Additionally, the fiber and antioxidants contribute to overall cardiovascular health.
8. Low in Calories: For those looking to manage their calorie intake, kohlrabi is a great choice as it is low in calories while providing essential nutrients.
9. Versatile Culinary Uses: Kohlrabi can be prepared in various ways, including raw in salads, cooked in stir-fries, roasted, or steamed. Its versatility makes it easy to incorporate into different dishes.
10. May Have Anti-Inflammatory Effects: Some compounds found in kohlrabi may have anti-inflammatory properties, which could be beneficial for individuals dealing with inflammatory conditions.

As with any food, it’s essential to enjoy kohlrabi as part of a balanced and varied diet to reap its health benefits. Individual nutritional needs can vary, so it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

Varieties of Kohlrabi

There are several varieties of kohlrabi, each with its own unique characteristics, including color, size, and taste. Here are a few popular varieties:

1. White Vienna (Early White Vienna): This is one of the most common varieties, known for its pale green or white skin. It has a mild, sweet flavor and is often used in salads or eaten raw.
2. Purple Vienna (Early Purple Vienna): Similar to White Vienna but with a vibrant purple skin. The inner flesh is still pale green and has the same mild flavor. The colorful skin adds an attractive element to dishes.
3. Kolibri: This variety has a distinctive pale green skin with a mild, sweet taste. It’s known for its tenderness and is suitable for both raw consumption and cooking.
4. Grand Duke: This variety is characterized by its large size and pale green skin. It has a sweet, mild flavor and is often used in cooking. The leaves of Grand Duke are also edible and can be used in salads or cooked dishes.
5. Gigante: As the name suggests, Gigante kohlrabi is known for its large size. It has a light green skin and a sweet, crisp flavor. Despite its size, it remains tender and is suitable for various culinary applications.
6. Superschmelz: This variety is known for its large size and is specifically bred for cooking. It has a sweet and mild flavor, making it suitable for roasting, steaming, or boiling.
7. Kossak: Kossak kohlrabi is a hybrid variety that produces large, globe-shaped bulbs. It has a sweet taste and a crisp texture. This variety is often recommended for gardeners looking for a high-yielding kohlrabi.
8. Azur Star: This is a purple-skinned variety with a white interior. It has a sweet and mild flavor, and the vibrant color adds visual appeal to dishes.
9. Konan: Konan kohlrabi is known for its uniform, round bulbs and smooth skin. It has a sweet taste and a tender texture, making it suitable for both raw and cooked preparations.

These are just a few examples of the many kohlrabi varieties available. When choosing a variety, consider your culinary preferences, whether you prefer to eat it raw or cooked, and the visual appeal you want to add to your dishes.

What Does Kohlrabi Taste Like

Kohlrabi has a unique flavor that can be described as mild, sweet, and slightly peppery. The taste is often compared to a combination of cabbage and broccoli stems, with a hint of radish or turnip. The sweetness is more pronounced when kohlrabi is consumed raw, and the texture is crisp and crunchy, similar to an apple or radish.

The bulbous stem of kohlrabi is the edible part, and its flavor is generally milder than some other members of the Brassicaceae family, such as cabbage or mustard greens. The leaves of kohlrabi are also edible and have a flavor reminiscent of collard greens or kale.

When cooked, kohlrabi’s flavor becomes more subtle, and the texture can turn tender. Common cooking methods include steaming, roasting, boiling, or stir-frying. Some people enjoy the delicate taste of cooked kohlrabi in various dishes, while others prefer it raw, sliced or grated in salads, to retain its crispness and sweetness.

Overall, kohlrabi’s taste is versatile, making it suitable for a variety of culinary applications, both raw and cooked. It adds a unique and refreshing element to salads, slaws, and other dishes.

How To Use Kohlrabi

Kohlrabi is a versatile vegetable that can be used in various ways in the kitchen. Here are some popular methods for using kohlrabi:

1. Raw in Salads:
   • Peel the tough outer skin of kohlrabi.
   • Slice or julienne the inner flesh and add it to salads for a crisp and refreshing texture.
   • Mix kohlrabi with other vegetables, fruits, and greens for a colorful and nutritious salad.
2. Kohlrabi Slaw:
   • Shred or thinly slice kohlrabi to create a slaw.
   • Combine with other ingredients like carrots, cabbage, and a dressing of your choice.
   • Serve as a side dish or use it as a topping for sandwiches or tacos.
3. Kohlrabi Sticks or Chips:
   • Cut kohlrabi into sticks or chips for a healthy and crunchy snack.
   • Dip the kohlrabi sticks in hummus, yogurt, or your favorite dip.
4. Roasted Kohlrabi:
   • Peel and cube kohlrabi.
   • Toss with olive oil, salt, and pepper, and roast in the oven until golden brown.
   • Roasted kohlrabi can be a delicious side dish with a slightly sweet and caramelized flavor.
5. Stir-Fry:
   • Slice kohlrabi thinly and stir-fry with other vegetables and protein.
   • Add your favorite stir-fry sauce for added flavor.
6. Mashed Kohlrabi:
   • Boil or steam kohlrabi until tender.
   • Mash it with butter, salt, and pepper for a mashed kohlrabi dish similar to mashed potatoes.
7. Kohlrabi Fritters:
   • Grate kohlrabi and mix it with flour, eggs, and seasonings to form a batter.
   • Pan-fry the batter to make kohlrabi fritters.
8. Soup or Stew:
   • Add sliced or diced kohlrabi to soups or stews for added flavor and texture.
   • Kohlrabi works well in both vegetable and meat-based soups.
9. Pickled Kohlrabi:
   • Slice or julienne kohlrabi and pickle it in a mixture of vinegar, water, sugar, and salt.
   • Enjoy pickled kohlrabi as a tangy and crunchy condiment.
10. Kohlrabi Greens:
    • Don’t forget about the leaves! Saute or steam the kohlrabi greens for a nutritious side dish similar to collard greens or kale.

Experiment with these methods to find your favorite way to enjoy kohlrabi. Whether raw or cooked, kohlrabi adds a unique and mild flavor to a variety of dishes.

Substitute for Kohlrabi

If you’re looking for a substitute for kohlrabi in a recipe, it will depend on the specific role that kohlrabi plays in that dish. Here are some potential substitutes based on different aspects:

1. Texture and Crunchiness:
   • Jicama: Jicama has a similar crisp and juicy texture and can work well in salads or slaws.
   • Radishes: Radishes offer a peppery crunch and can be used in salads or as a garnish.
   • Cabbage or Napa Cabbage: For a milder flavor and a similar crispness, thinly slice or shred cabbage or Napa cabbage.
2. Mild Flavor in Salads:
   • Cucumber: Cucumber can provide a refreshing and mild flavor in salads.
   • Zucchini: If used raw or lightly cooked, zucchini can add a mild taste and texture.
3. Cooked Dishes:
   • Turnips: In cooked dishes, turnips can be a suitable substitute for kohlrabi, especially in stews or roasted dishes.
   • Potatoes or Sweet Potatoes: Depending on the recipe, potatoes or sweet potatoes can be used for a different flavor profile.
4. For Kohlrabi Greens:
   • Collard Greens or Kale: If the kohlrabi greens are the focus, you can substitute them with collard greens or kale in recipes.

It’s important to note that while these substitutes may provide a similar texture or flavor, they won’t exactly replicate the unique taste of kohlrabi. The choice of substitute depends on the specific dish you’re preparing and your taste preferences. Always consider the overall flavor profile of the recipe when choosing a substitute for kohlrabi.

Where to Buy Kohlrabi

Kohlrabi is commonly available in many grocery stores, supermarkets, and farmers’ markets, particularly during its peak season, which is generally in the cooler months. Here are some places where you can typically find kohlrabi:

1. Grocery Stores and Supermarkets:
   • Check the produce section of your local grocery store or supermarket. Kohlrabi is often displayed near other cruciferous vegetables like broccoli and cabbage.
2. Farmers’ Markets:
   • Local farmers’ markets are excellent places to find fresh and locally grown kohlrabi. The availability may vary depending on your location and the growing season.
3. Specialty or Organic Markets:
   • Specialty or organic markets may carry a variety of unique vegetables, including kohlrabi. These markets often emphasize fresh, local, and organic produce.
4. Community Supported Agriculture (CSA) Programs:
   • Joining a CSA program allows you to receive a share of seasonal produce directly from local farms. Kohlrabi is often included in these shares during its growing season.
5. Online Grocery Retailers:
   • Some online grocery retailers and delivery services offer kohlrabi as part of their produce selection. Check with your preferred online grocery platform to see if they have it available.
6. Local Farms or Farm Stands:
   • If you have local farms or farm stands in your area, they may sell kohlrabi directly to consumers. This is a great way to support local agriculture.

When buying kohlrabi, look for firm bulbs with fresh, vibrant leaves. The skin should be free of blemishes and feel smooth. Smaller kohlrabi bulbs are generally more tender, while larger ones may have a slightly woodier texture.

Remember that the availability of kohlrabi can vary depending on your location and the time of year, so it’s most abundant during its peak season in the cooler months.

How To Store Kohlrabi

Storing kohlrabi properly helps maintain its freshness and quality. Here are some guidelines on how to store kohlrabi:

1. Refrigeration:
   • Store whole, unpeeled kohlrabi bulbs in the vegetable crisper drawer of your refrigerator.
   • Place them in a perforated plastic bag or wrap them in a damp paper towel to help maintain humidity.
2. Separate Greens:
   • If your kohlrabi came with greens attached, it’s best to separate them. Remove the greens from the bulb, as they can draw moisture and nutrients from the bulb if left attached.
   • Store the kohlrabi greens in a separate plastic bag in the refrigerator. They can be used in salads, sautéed, or added to other dishes.
3. Trim and Peel:
   • Before storing, trim any long roots or stems attached to the kohlrabi bulb.
   • You can peel the tough outer skin of the kohlrabi before storing if you prefer. However, it’s often easier to peel it just before use.
4. Avoid Moisture:
   • Kohlrabi can become watery and lose its crispness if exposed to excess moisture. Make sure the storage environment is dry.
5. Use it Promptly:
   • Kohlrabi is best when consumed relatively soon after purchase. While it can keep for a couple of weeks in the refrigerator, its quality may decline over time.
6. Store Cut Kohlrabi:
   • If you’ve already cut the kohlrabi, place the cut pieces in an airtight container or a resealable plastic bag. Use plastic wrap to cover the cut surfaces to help prevent moisture loss.
7. Freezing (for Long-Term Storage):
   • While kohlrabi is best enjoyed fresh, you can blanch and freeze it for longer storage. Peel and cut into desired shapes, blanch in boiling water for a couple of minutes, then plunge into ice water to stop the cooking process. Drain and pack into airtight freezer bags or containers.

Remember that the sooner you use kohlrabi after purchasing or harvesting, the better the flavor and texture. Freshness is key to enjoying the mild and sweet taste of kohlrabi.

Frequently Asked Questions (FAQs)