Kohlrabi 101: Your Go-To Guide and Delicious Recipes

1. What is Kohlrabi?

Kohlrabi is a unique and versatile vegetable belonging to the cabbage family, scientifically known as Brassica oleracea. Resembling a swollen, round stem with long leafy stems, this curious vegetable can be eaten raw or cooked, offering a mild, slightly sweet flavour.

Origins and Historical Background

Kohlrabi’s name comes from the German words “kohl” meaning cabbage and “rabi” meaning turnip. It has been grown in Europe for centuries and was introduced to North America in the 1800s. Despite its ancient origins, kohlrabi remains somewhat unfamiliar to many home cooks today.

Varieties of Kohlrabi

There are two main varieties of kohlrabi: green and purple. Both taste the same and offer similar nutritional profiles, with their differences being purely aesthetic. The interior flesh of both varieties is crisp, white, and crunchy.

Nutritional Value and Health Benefits

Kohlrabi is packed with nutrients, making it a great choice for a healthy diet. It is high in vitamin C, potassium, and fibre while being low in calories. Its antioxidant properties help reduce inflammation and support heart health. Moreover, it’s rich in phytochemicals which can aid digestion and improve immune function.

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2. How to Prepare Kohlrabi

Kohlrabi is easy to prepare once you know how to peel and slice it properly. Here’s everything you’ll need to get started.

Equipment Needed

• Vegetable peeler
• Sharp chef’s knife
• Chopping board
• Steamer (optional)
• Baking tray (for roasting)
• Wok or frying pan (for stir-frying)

Preparing Kohlrabi for Cooking

1. Peeling the Kohlrabi: Use a vegetable peeler to remove the thick, outer skin. If the skin is particularly tough, you might need to use a knife to cut it off.
2. Slicing and Dicing: Once peeled, you can slice or dice the kohlrabi depending on the recipe. For salads, it’s typically cut into matchsticks or thin slices. For roasting or stir-frying, cubes or wedges work best.

3. Cooking Methods for Kohlrabi

Steaming

Steaming kohlrabi is one of the simplest ways to retain its nutrients and flavour. It results in a soft, yet slightly crunchy texture that complements a variety of dishes.

1. Preparation: Cut the peeled kohlrabi into wedges or thick slices.
2. Steaming Process: Place the kohlrabi in a steamer basket over boiling water. Steam for 10–15 minutes until tender.
3. Serving Suggestions: Add a pinch of salt, pepper, and a squeeze of lemon juice before serving.

Roasting

Roasted kohlrabi develops a deep, caramelised flavour with a crisp exterior.

1. Preparation: Preheat the oven to 200°C (390°F). Cut the kohlrabi into cubes.
2. Seasoning: Toss the kohlrabi with olive oil, salt, pepper, and herbs like rosemary or thyme.
3. Roasting Process: Spread the cubes on a baking tray and roast for 25–30 minutes, turning halfway through, until golden brown.

Stir-Frying

For a quick, flavourful dish, stir-frying is an excellent choice.

1. Preparation: Slice the kohlrabi into thin strips.
2. Cooking Process: Heat a tablespoon of oil in a wok or frying pan. Add the kohlrabi and stir-fry for 5–7 minutes until slightly softened. Add garlic, ginger, and soy sauce for extra flavour.

4. Easy Kohlrabi Recipes

Simple Steamed Kohlrabi Recipe

Ingredients:

• 2 kohlrabi bulbs, peeled and cut into wedges
• 1 tablespoon olive oil
• Salt and pepper to taste
• Lemon juice for serving

Instructions:

1. Prepare a steamer and place the kohlrabi in the steamer basket.
2. Steam the kohlrabi for 10–15 minutes until tender.
3. Remove and drizzle with olive oil, season with salt and pepper, and add a squeeze of lemon juice. Serve warm.

Roasted Kohlrabi Recipe with Herbs

Ingredients:

• 3 kohlrabi bulbs, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon fresh rosemary, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 200°C (390°F).
2. Toss the kohlrabi cubes with olive oil, rosemary, salt, and pepper.
3. Spread the cubes on a baking tray and roast for 25–30 minutes, turning once, until golden brown. Serve as a side dish or snack.

Kohlrabi Stir-Fry Recipe with Vegetables

Ingredients:

• 2 kohlrabi bulbs, peeled and cut into strips
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 clove garlic, minced
• 1 teaspoon grated ginger

Instructions:

1. Heat sesame oil in a wok or frying pan.
2. Add garlic and ginger, cooking for 1 minute.
3. Add kohlrabi, bell pepper, and carrot, stir-frying for 5–7 minutes until slightly softened.
4. Stir in the soy sauce and cook for another 2 minutes. Serve hot.

Kohlrabi Salad Recipe

Ingredients:

• 1 kohlrabi bulb, peeled and julienned
• 1 apple, thinly sliced
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large bowl, toss the kohlrabi and apple slices with lemon juice.
2. Drizzle with olive oil, and season with salt and pepper.
3. Garnish with fresh parsley and serve chilled.

5. Frequently Asked Questions (FAQs)

Is Kohlrabi Suitable for a Low-Carb Diet?

Yes, kohlrabi is low in carbohydrates, making it an ideal choice for those following keto or other low-carb diets. It provides essential nutrients without excess carbs.

What Does Kohlrabi Taste Like?

Kohlrabi has a mild, slightly sweet flavour, reminiscent of a cross between cabbage and broccoli stems. When raw, it’s crisp and juicy, while cooking makes it softer and slightly nutty.

Can I Eat Kohlrabi Raw?

Absolutely! Kohlrabi can be eaten raw in salads or as a crunchy snack. Its crisp texture and refreshing taste make it perfect for raw dishes.

How Do You Store Kohlrabi?

Store whole kohlrabi in the refrigerator for up to two weeks. If you’ve already peeled or sliced it, place it in an airtight container in the fridge, where it will last for up to five days.

Is Kohlrabi Good for Digestion?

Yes, kohlrabi is rich in dietary fibre, which promotes healthy digestion and can prevent constipation. Its fibre content also supports gut health by feeding beneficial gut bacteria.

Are Kohlrabi Leaves Edible?

Yes, the leaves of the kohlrabi plant are edible and can be used in place of other leafy greens like kale or spinach. Sauté them with garlic and olive oil for a delicious side dish.

6. Conclusion

Kohlrabi is an incredibly versatile vegetable that deserves a place in your kitchen. Whether you enjoy it raw in salads, roasted with herbs, or stir-fried with vegetables, it offers a range of textures and flavours that can elevate any meal. Packed with nutrients and easy to prepare, kohlrabi is both delicious and healthy, making it an excellent addition to modern cooking.