Kohlrabi is a crisp, versatile vegetable with a mild, slightly sweet flavor. Often overlooked, it’s a hidden gem for healthy meals and snacks. This article explores how to cook and eat kohlrabi in simple, tasty ways.
Resembling a turnip, kohlrabi can be found fresh in grocery stores or farmers’ markets. Its bulb and leaves are both edible, offering a range of textures. It’s a nutrient-packed option for creative dishes.
With easy prep and endless possibilities, kohlrabi is perfect for beginners and foodies alike. These seven methods highlight its unique taste and crunch. Let’s dive into the world of kohlrabi and enjoy its fresh appeal!
Why Kohlrabi Is a Fantastic Choice
Kohlrabi is low in calories and high in fiber, vitamin C, and potassium. It supports digestion and boosts immunity. Its mild flavor makes it a great base for snacks or sides.
The bulb can be eaten raw or cooked, while the leaves are similar to kale. This versatility suits both light and hearty dishes. Kohlrabi adapts to any meal.
It’s also easy to prepare. Whether sliced, roasted, or mashed, it cooks quickly. Perfect for healthy, fuss-free eating.
Choosing and Storing Kohlrabi
Select kohlrabi bulbs that are firm, smooth, and about the size of a tennis ball. Green or purple varieties both work well. Avoid those with cracks or soft spots.
Store bulbs in a plastic bag in the fridge for up to three weeks. Keep leaves wrapped separately and use within a week. Rinse before prepping to remove dirt.
Check for freshness before cooking. If the bulb is mushy or smells off, discard it. Proper storage keeps kohlrabi ready for your recipes.
Preparing Kohlrabi for Cooking and Eating
Peel the tough outer skin of the bulb with a vegetable peeler or knife. The inner flesh is crisp and ready to slice, dice, or grate. Remove stems from leaves if using.
For raw dishes, thinly slice or julienne the bulb for maximum crunch. For cooked dishes, chop into chunks or wedges. Leaves can be chopped like greens.
Work over a cutting board to manage peels and scraps. Keep a sharp knife handy for clean cuts. This prep makes kohlrabi versatile for any recipe.
How to Cook and Eat Kohlrabi
Cooking and eating kohlrabi is a simple way to enjoy its crisp texture and mild flavor. Below are seven easy methods to savor it raw or cooked as a snack or side. These ideas are quick, flavorful, and highlight kohlrabi’s unique qualities.
1. Raw Kohlrabi Sticks
Peel and slice kohlrabi into thin sticks. Toss with a pinch of salt and a squeeze of lemon juice. Serve with hummus or yogurt dip for a crunchy snack.
These sticks are crisp and refreshing. They’re a healthy alternative to chips or carrot sticks. Perfect for a quick, no-cook bite.
2. Roasted Kohlrabi Wedges
Peel and cut kohlrabi into wedges. Toss with olive oil, salt, and rosemary, then roast at 400°F for 25-30 minutes. Serve warm with a sprinkle of parmesan.
These wedges are tender and slightly caramelized. The roasting brings out kohlrabi’s natural sweetness. Great as a savory side or snack.
3. Kohlrabi Slaw
Grate peeled kohlrabi and mix with shredded carrots and cabbage. Dress with olive oil, apple cider vinegar, and a touch of honey. Serve chilled.
This slaw is crunchy and tangy. Kohlrabi adds a fresh twist to the classic recipe. Ideal for a light, healthy snack.
4. Sautéed Kohlrabi and Leaves
Chop kohlrabi bulb and leaves into bite-sized pieces. Sauté in olive oil with garlic for 5-7 minutes. Season with soy sauce for umami.
This warm dish is savory and nutrient-packed. The leaves add a kale-like texture. Perfect for a quick, flavorful side.
5. Kohlrabi Soup
Dice peeled kohlrabi and simmer in vegetable broth with potatoes and onions for 20 minutes. Blend until smooth and season with salt and pepper. Serve warm.
This creamy soup is comforting and light. Kohlrabi adds a subtle sweetness to the mix. Great for a cozy snack or starter.
6. Kohlrabi Fries
Peel and cut kohlrabi into fry-shaped sticks. Toss with olive oil and paprika, then bake at 425°F for 20-25 minutes. Serve with a garlic aioli dip.
These fries are crispy and flavorful. They’re a healthier alternative to potato fries. Perfect for a fun, guilt-free snack.
7. Kohlrabi Stir-Fry
Slice peeled kohlrabi thinly and stir-fry with bell peppers and snap peas. Add soy sauce and sesame oil for flavor. Serve hot as a vibrant side.
This stir-fry is colorful and crunchy. Kohlrabi absorbs the bold seasonings beautifully. Great for a quick, Asian-inspired snack.
Nutritional Benefits of Kohlrabi
Kohlrabi is a nutrient-dense vegetable. This table outlines key nutrients in a 100g serving of raw kohlrabi.
| Nutrient | Amount | Benefit |
|---|---|---|
| Vitamin C | 62mg | Boosts immunity, supports skin |
| Fiber | 3.6g | Aids digestion |
| Potassium | 350mg | Regulates hydration, muscle function |
These nutrients make kohlrabi a smart choice. It’s low-calorie and supports overall health. Enjoy it raw or cooked for maximum benefits.
Tips for Enhancing Kohlrabi Dishes
Add texture with toppings like seeds or nuts. Toasted sesame seeds or almonds pair well with kohlrabi’s crunch. Sprinkle lightly for balance.
Pair kohlrabi with bold flavors. Citrus, garlic, or herbs like thyme enhance its mild taste. These combos keep dishes exciting and flavorful.
Prep kohlrabi in advance for quick meals. Peel and chop bulbs, storing them in the fridge for up to a week. This saves time on busy days.
Creative Kohlrabi Pairings
Mix raw kohlrabi slices with avocado and a splash of lime juice. The creamy avocado complements kohlrabi’s crispness. Serve as a fresh, nutrient-packed snack.
Sauté kohlrabi with mushrooms and a dash of balsamic vinegar. The earthy flavors blend beautifully. Perfect for a warm, savory bite.
Blend kohlrabi into a smoothie with apple and spinach. Its mild flavor adds a subtle sweetness. Great for a healthy, refreshing drink.
Storing and Prepping Kohlrabi for Convenience
Peel and chop kohlrabi bulbs in advance for quick use. Store in an airtight container in the fridge for up to a week. Add a damp paper towel to maintain freshness.
Freeze cooked kohlrabi for longer storage. Blanch first, then store in freezer-safe bags for up to six months. Use in soups or stir-fries.
Pre-portion kohlrabi with seasonings or mix-ins. Keep in small containers for grab-and-go snacks. This makes healthy eating effortless.
Summary
Kohlrabi is a versatile, nutrient-rich vegetable that shines in both raw and cooked dishes. These seven methods—from crisp slaw to roasted wedges—highlight its mild, sweet flavor and unique texture. With simple prep and creative pairings, kohlrabi is perfect for quick, healthy snacking or sides. Keep some on hand to enjoy its benefits anytime. These ideas make kohlrabi a delicious addition to your kitchen.
FAQ
How do I prepare kohlrabi for cooking or eating raw?
Peel the tough outer skin and slice or chop the bulb. Remove stems from leaves if using. Slice thinly for raw dishes or chop for cooking.
Can I eat kohlrabi raw and cooked?
Yes, kohlrabi is delicious raw or cooked. Raw, it’s crisp and slightly sweet; cooking softens it. Both methods are nutritious and versatile.
How do I store kohlrabi?
Store bulbs in a plastic bag in the fridge for up to three weeks. Keep leaves separate and use within a week. Freeze cooked kohlrabi for six months.
Are kohlrabi snacks healthy?
Kohlrabi is low in calories and high in vitamin C and fiber. It supports digestion and immunity. Enjoy as part of a balanced diet.
What’s the easiest way to cook and eat kohlrabi?
Peel and slice kohlrabi into sticks, toss with lemon and salt, and eat raw. For cooked, roast wedges with olive oil for 25 minutes. Both are quick and tasty.