Kohlrabi, a fascinating member of the cabbage family, is a vegetable that has found a place in kitchens across Europe and Asia, and its popularity continues to rise globally. This unique vegetable is not only versatile but also offers a plethora of health benefits, making it a valuable addition to your diet. Rich in essential nutrients, kohlrabi (known as 'knol-khol' in India) is an excellent source of vitamin C and dietary fiber. You can savor kohlrabi both raw and roasted, making it a delightful ingredient for salads, slaws, and stir-fries. Its crisp texture and mild flavor make it a delightful addition to various dishes, appealing to culinary enthusiasts everywhere.

This article provides an in-depth look at kohlrabi, exploring its nutritional profile, health benefits, and diverse culinary applications, encouraging you to incorporate this nutritious vegetable into your meals.

Understanding Kohlrabi

Kohlrabi, often referred to as German turnip, is a fascinating cruciferous vegetable.

Despite its alternate name, kohlrabi is not classified as a root vegetable and is not part of the turnip family. Instead, it falls under the Brassica family, which includes related vegetables such as cabbage, broccoli, and cauliflower. This vegetable is characterized by its long leafy stems and a round bulb that typically appears in shades of purple, pale green, or white, with a consistently white-yellow interior. The distinct appearance of kohlrabi, featuring several stems protruding from the bulb, gives it an almost extraterrestrial look.

In terms of flavor and texture, kohlrabi is akin to broccoli stems and cabbage, but it possesses a slightly sweeter taste. The bulb is commonly incorporated into salads and soups, yet it can also be deliciously roasted or sautéed. Its leaves and stems offer a slight crunch and can be prepared in a manner similar to collard greens. Kohlrabi thrives in cooler climates, making it a seasonal delight during the fall, winter, and early spring months.

Throughout the colder seasons, kohlrabi is typically available at most grocery stores, farmers' markets, local food co-ops, and through community-supported agriculture programs. Even outside its peak growing season, kohlrabi is generally accessible year-round at many grocery outlets, with larger supermarkets or markets featuring a diverse selection of vegetables offering the best chance to find this unique veggie. This cruciferous vegetable is closely linked to cabbage and can be enjoyed raw or cooked, with its leaves, stems, and bulbs all being edible. You can discover kohlrabi at farmers' markets and large grocery chains that provide a broad array of vegetables.

Nutritional Profile of Kohlrabi

Kohlrabi, known as knol khol in India, is a remarkable source of essential nutrients that can greatly enhance your diet.

In a serving of 100 grams of raw kohlrabi, you can expect to find:

• Calories: 27
• Carbohydrates: 6 grams
• Fiber: 3.5 grams
• Protein: 1.7 grams
• Vitamin C: 85% of the Daily Value (DV)
• Vitamin B6: 10% of the DV
• Potassium: 8% of the DV
• Magnesium: 6% of the DV
• Manganese: 7% of the DV
• Folate: 4% of the DV

This versatile vegetable is particularly rich in vitamin C, a powerful antioxidant that aids in safeguarding your body against free radical damage, promotes wound healing, facilitates collagen synthesis, enhances iron absorption, and supports immune function. Additionally, kohlrabi serves as a good source of vitamin B6, which plays a vital role in bolstering immune health, aiding protein metabolism, and supporting the production of red blood cells.

Furthermore, it provides a notable amount of potassium, a crucial mineral and electrolyte necessary for maintaining heart health and regulating fluid balance within the body. In terms of dietary fiber, 100 grams of kohlrabi contributes about 14% of your daily fiber requirements. This essential fiber supports gut health and helps regulate blood sugar levels.

Health Benefits of Kohlrabi

Kohlrabi is an exceptionally nutritious vegetable, packed with a variety of health benefits that can enhance your overall well-being.

Rich in Antioxidants

This vegetable is abundant in a range of antioxidants, including vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These beneficial plant compounds play a significant role in shielding your cells from free radical damage, which can otherwise elevate your disease risk. Diets that are rich in antioxidant-laden vegetables like kohlrabi are linked to a lower risk of developing diabetes, metabolic disorders, and premature mortality.

The skin of purple kohlrabi is particularly noteworthy for its high anthocyanin content, a flavonoid responsible for the red, purple, or blue hues in various fruits and vegetables. Consuming foods high in anthocyanins has been associated with a decreased likelihood of heart disease and may also positively affect cognitive function. Regardless of the color variety, all kohlrabi types are loaded with isothiocyanates and glucosinolates—both robust antioxidants that can lower the risk of certain cancers, heart disease, and inflammation.

Encourages a Healthy Gut

Kohlrabi serves as an excellent source of soluble and insoluble fiber. Soluble fiber is water-soluble and plays a crucial role in regulating blood sugar and cholesterol levels. In contrast, insoluble fiber remains undigested in the intestine, contributing to stool bulk and promoting regular bowel movements. Furthermore, fiber acts as a primary fuel source for beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. These microbes generate short-chain fatty acids that nourish gut cells and may provide protection against heart disease and obesity. A balanced gut microbiome is also linked to a stronger immune response and a reduced risk of obesity and gastrointestinal disorders.

May Reduce Heart Disease Risk

Kohlrabi contains potent plant compounds known as glucosinolates and isothiocyanates, primarily found in cruciferous vegetables. A high intake of glucosinolates has been correlated with a decreased risk of heart disease due to their ability to dilate blood vessels and mitigate inflammation. Additionally, the antioxidant properties of isothiocyanates may help prevent plaque accumulation in the arteries.

A long-term study involving 1,226 women aged 70 and above revealed that a diet abundant in cruciferous vegetables was linked to a 13% decrease in heart disease mortality risk for every 10-gram increase in daily fiber intake. Moreover, the anthocyanin-rich purple kohlrabi may assist in lowering blood pressure and reducing stroke risk. Lastly, adhering to a high-fiber diet is known to provide protection against heart disease. A comprehensive review of 15 studies indicated that a fiber-rich diet could decrease the risk of heart disease-related mortality by 24% compared to diets low in fiber.

Boosts Immune System Health

The nutrients found in kohlrabi may significantly bolster your immune system. This vegetable is abundant in vitamin B6, which is essential for numerous bodily functions, including protein metabolism, red blood cell formation, and immune response. Vitamin B6 plays a vital role in the production of white blood cells and T-cells—immune cells that combat foreign invaders and are crucial for maintaining a robust immune system. A deficiency in this vitamin can lead to a compromised immune response.

In addition, kohlrabi is a superb source of vitamin C, which is known to enhance white blood cell performance, ultimately fortifying your immune system. This vegetable is loaded with nutrients and antioxidants that can promote immune health and lower the risk of chronic diseases, while its fiber content supports a thriving gut microbiome.

Storing and Cooking Kohlrabi: A Comprehensive Guide

Kohlrabi, known as ganth gobhi in India, can be found either with or without its leafy stems. To maintain its freshness, if you have just the bulb, store it in a sealed bag within the refrigerator. In the case of cutting into the bulb, ensure you wrap the remaining portion tightly in plastic wrap or beeswax wrap. For sliced or chopped kohlrabi, it's best to place the pieces in an airtight container and keep them refrigerated.

When properly stored, both whole and cut kohlrabi can last for about a week. If your kohlrabi includes its stems and leaves, they should also be kept in a sealed bag in the fridge. Although the leaves and stems may begin to wilt after a few days, the bulb itself will typically remain fresh for a longer duration.

For optimal freshness, aim to use the stems and leaves sooner rather than later. If you notice slight wilting, they are still fine to use; however, discard any discolored or foul-smelling portions. To prepare kohlrabi, initiate by cutting away the stems and leaves with a sharp knife. If you plan to incorporate them into your dishes, chop them into smaller pieces. Then, using a paring knife, peel the tough outer skin of the kohlrabi bulb. Though the skin is edible, it is often removed due to its fibrous texture.

Next, slice the kohlrabi into your desired shape and size. Alternatively, you can create fine shreds using a cheese grater or transform it into delightful “noodles” with a spiralizer. You can relish kohlrabi either raw or cooked; it lends itself well to various cooking methods including boiling, sautéing, roasting, or grilling. Once cooked, kohlrabi can be stored in an airtight container within the refrigerator. Depending on the cooking method used, it can remain fresh for a few days.

Incorporating Kohlrabi into Your Diet

This versatile vegetable, known as kohlrabi, can be enjoyed in numerous ways. One delightful method is to chop it into bite-sized pieces and savor its satisfying crunch alongside hummus for a healthy snack.

Additionally, you can enhance your salads, slaws, and fritters by including chopped or grated kohlrabi. For an exciting twist, try adding matchstick-cut pieces of kohlrabi to the Crispy Apple Kohlrabi Salad inspired by Cookie and Kate. One of the simplest and most delicious ways to prepare kohlrabi is through roasting. For a fantastic recipe, check out the Roasted Kohlrabi from Life’s Little Sweets, which provides great inspiration.

You can also slice kohlrabi into medallions and roast them, much like in the Roasted Kohlrabi “Steak” with Mushroom Sauce featured on Lizzie Streit’s blog, It’s a Veg World After All. Don't forget the spiralizing option! Many grocery stores now offer packaged kohlrabi “noodles.” These can be incorporated into dishes as a substitute or complement to traditional spaghetti, or you can try the delicious Sage Brown Butter Kohlrabi Noodles recipe.

Other delightful preparations of kohlrabi include Creamy Kohlrabi Soup with Potatoes, Kohlrabi Stir Fry, and Shaved Kohlrabi Salad with Basil and Parmesan. Moreover, the leaves of the kohlrabi plant are also edible and can be tossed into salads, sautéed for a stir fry, or added to soups for an extra nutritional boost.

Ultimately, the bulb of kohlrabi can serve as a crunchy substitute for vegetables like broccoli, cabbage, radishes, and even potatoes, while the leaves can act as a replacement for hearty greens such as kale or spinach. In conclusion, kohlrabi is a delectable and simple ingredient that can be easily integrated into a variety of dishes. Both the bulb and the leaves are versatile, whether enjoyed raw or cooked, making them excellent substitutes in numerous recipes.

The Bottom Line

Kohlrabi is a nutrient-dense vegetable that offers a multitude of health benefits. This cruciferous wonder is an excellent source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system and promoting gut health.

In addition to its fiber content, kohlrabi is rich in essential vitamins and minerals, along with beneficial plant compounds that bolster your immune system. Regular consumption of this vegetable may help reduce the risk of heart diseases, certain types of cancers, and chronic inflammation. If you're looking to add some variety to your meals, kohlrabi is not only easy to prepare but also a versatile ingredient that can enhance a wide range of dishes.