What is kohlrabi? And how do you eat it? (2024)

Kohlrabi

Kohlrabi Salad is one dish you can make with this vegetable being touted as one of the in 'superfoods.' Kohlrabi can be green or purple and the whole thing is edible, including the leaves as well as the bulbous stem. (Photo of Local Acres salad by Beau Ciolino)

Some of you may be thinking - - kohl-what? If you're unfamiliar with it, kohlrabi's been getting a good bit of press lately, with health magazines, websites, and bloggers billing it as one of the latest "superfoods."

It's one of those curious-looking vegetables that we see at farmers markets or health food stores that can be a little intimidating. We don't really know what to do with these leafy bulbous things.

So here's the rundown of the many reasons that kohlrabi is good for us, along with just what the heck to do with it and how to get more of it into our diets.

What it is: The word kohlrabi is derived from the German words kohl, meaning cabbage, andrube, which means turnip. The name fits perfectly, as kohlrabi is a member of the Brassica family, which includes cruciferous vegetables like cabbage, kale, collard, and Brussels sprouts, and it has a dense, turnip-like bulb at the base of the leafy greens.

The whole thing is edible, including the leaves as well as the bulbous stem. The taste and texture of the bulb is similar to a radish; it's crisp and crunchy - sort of like an apple - but more peppery than sweet. And smaller is better: the smaller the bulb, the sweeter the kohlrabi.

Where to find it: Kohlrabi is typically available at farmers markets, natural grocers, and Asian grocery stores. In the New Orleans area, you can currently find kohlrabi at Whole Foods Market, and locally grown kohlrabi at Hollygrove Market and in the weekly CSA boxes from Inglewood Farm. And at approximately $2-3 per bundle, it's affordable.

How to store it: Stephen Reed, Inglewood Harvest Barn Manager, says to store the leaves separate from the bulb, refrigerated in plastic bags or glass or Tupperware containers. The leaves can be refrigerated for three to four days; the bulbs for several weeks.

Why it's good for us

There's a multitude of reasons why kohlrabi should show up on our plates more often.

For starters, it's crazy-low in carbs and calories. A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes.

Blood-pressure friendly: A cup of kohlrabi slices has just 27 mg sodium, with more potassium than a medium banana, making it doubly beneficial for managing blood pressure.

It's fiber-rich, with 5 grams of fiber in every cup, which helps support healthy blood sugar levels, cholesterol management, and gastrointestinal health.

Good source of vitamin C: Ounce-for-ounce, kohlrabi has more vitamin C than an orange.

Anti-cancer properties: Research suggests that vegetables of the Brassica oleracea species, including kohlrabi, have protective effects against certain types of cancer, in part protecting the body from carcinogens that enter via our diets and the environment.

Anti-inflammatory and anti-diabetic properties: Kohlrabi has an anti-inflammatory effect, which can help to reduce the risk of developing insulin resistance and type 2 diabetes.

How to prepare kohlrabi

Incredibly versatile, kohlrabi bulbs are typically either a deep purple-red or a light green, though the color doesn't really affect the flavor - and the inside flesh is always white.

Peel it. The bulb is surrounded by a tough, fibrous outer layer that doesn't soften much during cooking. Most cooks prefer to peel it completely (although Reed of Inglewood Farms eats the whole thing, skin and all). It can be pretty tough, so a sharp knife works best; a vegetable peeler just might not cut it.

Keep it raw. Reed enjoys raw kohlrabi in its simplest form: freshly sliced with a sprinkle of sea salt. You can also slice kohlrabi into matchstick-thin pieces or shave it with a mandolin and add to salads, slaw, or chicken or tuna salad. Use it to add texture like you get from water chestnuts or apple slices, with the added benefit of a slight spiciness along with the crunch.

Juice it. Add it to your favorite juice blend, just like you would a raw beet or carrot.

Cook the leaves. The leaves can be cooked down, similar to kale or collard greens, sauteed with a bit of olive oil, garlic, and seasoning.

Soup it. Add cubed kohlrabi to your favorite chunky vegetable soup, or puree it for a richer, creamy soup - think potato soup with about one-third the calories and carbs, and four times the fiber. It's also an easy way to add low-calorie richness to creamy broccoli or mushroom soups.

Make French fries. Slice kohlrabi into homestyle "fries," toss with a bit of olive oil, salt, and pepper, and roast at 425 degrees for about 40 minutes (turning once or twice) until they're golden brown.

Puree for mashed "potatoes." Shave carbs and calories by going half-and-half potatoes and kohlrabi. Or keep things really low-cal and low-carb with a mashed cauliflower-kohlrabi combo: Simply steam or roast cauliflower and kohlrabi until softened, then puree with an immersion blender or food processor until it reaches the desired "mashed potato" consistency.

Steam it. Steamed kohlrabi can be added to pretty much any type of vegetable dish, casserole, or stir-fry, adding a texture similar to that of a potato, with a bit of peppery spiciness.

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Tyler Sangermano of Local Acres uses nopales as the base of this salad, adding visual interest, texture, and flavor to this all-local salad. Nopales are the "paddles" of the prickly pear cactus, available in farmers markets, Mexican markets and some supermarkets.

Kohlrabi Salad
Makes 4 servings

1 bunch or 10 ounces kohlrabi

1 pint cherry tomatoes

2 teaspoons honey

1 tablespoon ground ginger

2 tablespoon green garlic, minced

2 teaspoons pecan oil

3/4 teaspoon kosher salt

1 cup cooked black eyed peas

2 nopales paddles

1/2 cup gailon or kale

1/4 cup chopped fresh parsley

1/4 cup chopped green onions

1 tablespoon bee pollen (or turmeric)

Cut kohlrabi bulbs from its leaves; then chiffonade leaves. Peel bulbs using sharp paring knife. Large dice half of bulbs. Shave other half thin with a mandolin.

Toss large diced kohlrabi with half of cherry tomatoes, honey, ginger, green garlic, 1 teaspoon pecan oil, and 1/4 teaspoon salt. Roast uncovered at 350 degrees for 20 minutes.

Begin black eyed peas in cold water, bring to a boil, simmer, and cover until tender, about 20 minutes. Drain and set aside.

Using knife, hold the nopales by the stem, scrape off the thorns and cut each paddle in half. Brush with 1 teaspoon pecan oil, and sprinkle with 1/4 teaspoon salt. Grill each side about 2 to 3 minutes.

Steam gailon, and cut into bite-size pieces.Mix together remaining cherry tomatoes, cooled black eyed peas, parsley, green onion, 1/4 teaspoon salt and kohlrabi shavings/leaves.

To assemble, place grilled nopales on plate followed by a pile of roasted kohlrabi and tomatoes. Top with the kohlrabi greens and black eyed pea salad. Sprinkle with bee pollen for garnish.

Per serving: 150 calories, 3 grams fat, 0.5 grams saturated fat, 410 mg sodium, 25 grams carbohydrate,7.5 grams fiber, 10 grams sugar, 7 grams protein.

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Molly Kimball is a registered dietitian in New Orleans. She can be reached ateatingright@nola.com. Comment and read more atNOLA.com/eat-drink.Follow her on Facebook:facebook.com/mollykimballrdand Twitter: twitter.com/mollykimballrd.