What Is Kohlrabi? Uses, Benefits, and Recipes Explained

Kohlrabi, often called a “cabbage turnip,” is a versatile vegetable that many overlook. At WHAT.EDU.VN, we simplify complex topics, and we’re here to help you discover all about kohlrabi, including its culinary uses and nutritional benefits. Discover how to use this unique vegetable in your cooking, and get ready to add it to your shopping list for a healthy and tasty culinary adventure.

1. What Is Kohlrabi and Where Does It Come From?

Kohlrabi, scientifically known as Brassica oleracea Gongylodes Group, is a cruciferous vegetable closely related to cabbage, broccoli, and cauliflower. Originating in Northern Europe, kohlrabi has been cultivated for centuries, offering a unique flavor and texture profile that sets it apart from its relatives. Its name literally translates to “cabbage turnip” in German, accurately describing its taste and appearance.

Kohlrabi features a bulbous stem that grows above ground, with leaves sprouting directly from the bulb. Both the bulb and the leaves are edible, providing various culinary uses. The bulb is typically crisp and slightly sweet, while the leaves can be cooked similarly to collard greens or kale.

2. What Are the Different Types of Kohlrabi?

Kohlrabi comes in several varieties, primarily distinguished by their color and size. The most common types include:

Green Kohlrabi: This is the most widely available type, featuring a pale green bulb and a mild, slightly sweet flavor.
Purple Kohlrabi: While the outer skin is purple, the flesh inside is similar to green kohlrabi. The purple variety often has a slightly more robust flavor.
White Vienna Kohlrabi: This early-maturing variety is known for its smooth, white bulb and delicate taste.
Purple Vienna Kohlrabi: Similar to the White Vienna, but with a purple bulb, this variety is also prized for its early maturity and flavor.
Gigante Kohlrabi: As the name suggests, this type can grow to a very large size while maintaining a good flavor and texture.

Each type of kohlrabi can be used interchangeably in recipes, although some may have slightly different flavor nuances.

3. What Does Kohlrabi Taste Like?

Kohlrabi’s flavor is often described as a cross between a turnip and a cabbage, with a hint of sweetness. Its crisp texture is similar to that of an apple or broccoli stem, making it a refreshing addition to salads and slaws. When cooked, kohlrabi becomes tender and mellow, with a slightly sweeter taste.

The leaves of the kohlrabi plant have a stronger, more peppery flavor, similar to collard greens or kale. They can be sautéed, steamed, or added to soups and stews for extra flavor and nutrients.

4. What Are the Nutritional Benefits of Eating Kohlrabi?

Kohlrabi is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. It’s particularly rich in:

Vitamin C: An excellent source of Vitamin C, kohlrabi supports immune function, collagen production, and acts as an antioxidant.
Fiber: High in dietary fiber, kohlrabi aids digestion, promotes gut health, and helps regulate blood sugar levels.
Potassium: This essential mineral helps maintain healthy blood pressure and supports nerve and muscle function.
Vitamin B6: Important for brain development and function, Vitamin B6 also helps the body make hormones and neurotransmitters.
Manganese: Kohlrabi contains manganese, an essential nutrient involved in many chemical processes in the body.

A one-cup serving of kohlrabi provides a significant portion of the daily recommended intake of these nutrients, making it a valuable addition to a balanced diet.

5. How Do You Select the Best Kohlrabi?

When selecting kohlrabi, look for bulbs that are firm, smooth, and free from blemishes. Smaller bulbs (about 2-3 inches in diameter) tend to be more tender and flavorful than larger ones. If the leaves are attached, they should be fresh, green, and crisp. Avoid kohlrabi with yellowing or wilting leaves, as this indicates that it is past its prime.

According to studies conducted by the agricultural research center at the University of Wisconsin-Madison, smaller kohlrabi bulbs have a higher ratio of edible flesh to inedible skin, resulting in a better overall eating experience.

6. How Should Kohlrabi Be Stored?

To store kohlrabi, remove the leaves and store them separately in a plastic bag in the refrigerator. The bulbs can be stored in a plastic bag in the refrigerator for several weeks. For optimal freshness, use the leaves within a few days and the bulbs within one to two weeks.

7. How Do You Prepare Kohlrabi for Cooking?

Preparing kohlrabi is simple. Start by washing the bulb and removing the tough outer layer with a vegetable peeler or a sharp knife. The thickness of the skin can vary, so peel until you reach the pale green or purple flesh underneath. Once peeled, kohlrabi can be sliced, diced, or grated, depending on your recipe.

The leaves can be prepared similarly to other leafy greens. Wash them thoroughly and remove any tough stems. They can then be chopped and sautéed, steamed, or added to soups and stews.

8. What Are Some Popular Ways to Cook Kohlrabi?

Kohlrabi is a versatile vegetable that can be enjoyed raw or cooked in various ways. Some popular cooking methods include:

Raw: Thinly sliced or grated kohlrabi adds a refreshing crunch to salads, slaws, and crudité platters.
Steamed: Steaming kohlrabi preserves its delicate flavor and nutrients. Serve it as a side dish with a drizzle of olive oil and a sprinkle of herbs.
Roasted: Roasting brings out kohlrabi’s natural sweetness. Toss it with olive oil, salt, and pepper, and roast until tender and slightly caramelized.
Sautéed: Sautéed kohlrabi makes a quick and easy side dish. Add garlic, onions, and other vegetables for a flavorful stir-fry.
Soup: Kohlrabi can be added to soups and stews for extra flavor and nutrients. It pairs well with potatoes, carrots, and other root vegetables.
Mashed: Mashed kohlrabi is a healthy and delicious alternative to mashed potatoes. Boil or steam the kohlrabi until tender, then mash with butter, milk, and seasonings.

9. Can You Eat the Entire Kohlrabi Plant?

Yes, both the bulb and the leaves of the kohlrabi plant are edible. The bulb is typically eaten raw or cooked, while the leaves can be used similarly to other leafy greens like kale or collard greens. The leaves tend to have a stronger, more peppery flavor than the bulb.

10. What Are Some Delicious Kohlrabi Recipes to Try?

Here are a few kohlrabi recipes to get you started:

Kohlrabi Slaw: A refreshing and crunchy salad made with shredded kohlrabi, carrots, and a tangy dressing.
Kohlrabi Fries: A healthy and delicious alternative to traditional fries, made with kohlrabi sticks roasted in the oven.
Kohlrabi and Apple Salad: A sweet and savory salad featuring kohlrabi, apples, walnuts, and a creamy dressing.
Creamy Kohlrabi Soup: A comforting and flavorful soup made with kohlrabi, potatoes, onions, and cream.
Sautéed Kohlrabi with Garlic and Ginger: A quick and easy side dish that’s packed with flavor.

10.1. Kohl-Slaw Recipe

This simple kohlrabi slaw is a great way to enjoy the crisp texture and mild flavor of kohlrabi.

Ingredients:

2 cups kohlrabi, shredded or sliced into matchsticks
1 cup carrots, shredded or sliced into matchsticks
2 green onions, sliced
1 Tablespoon olive oil
½ Tablespoon apple cider vinegar
½ Tablespoon lemon juice
½ teaspoon caraway seeds
½ teaspoon fresh dill or dried dill
Salt & pepper to taste

Instructions:

In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, caraway seeds, and dill. Season with salt and pepper to taste.
In a larger bowl, combine the shredded kohlrabi, carrots, and green onions.
Pour the dressing over the vegetables and toss to combine.
Serve immediately or chill for later.

10.2. Kohlrabi Fries Recipe

These kohlrabi fries are a healthy and delicious alternative to traditional potato fries.

Ingredients:

3 cups kohlrabi, cut into sticks
Olive oil
1 teaspoon Watkins spice mix (or your favorite seasoning blend)

Instructions:

Preheat oven to 425°F (220°C).
In a bowl, drizzle the kohlrabi sticks with olive oil and sprinkle with the spice mix. Toss until evenly coated.
Spread the kohlrabi sticks in a single layer on a baking sheet.
Bake for 25-30 minutes, flipping halfway through, until evenly browned and tender. Note: They won’t get as crispy as traditional fries made with potatoes.

10.3. More Kohlrabi Recipes

Kohlrabi Apple Slaw
Roasted Root Veggies with Maple Mustard Glaze from Beth Dooley
Easy Refrigerator Pickles

11. What Are Some Creative Ways to Use Kohlrabi Leaves?

Kohlrabi leaves are a versatile and nutritious addition to many dishes. Here are some creative ways to use them:

Sautéed Greens: Sauté kohlrabi leaves with garlic, olive oil, and a pinch of red pepper flakes for a simple and flavorful side dish.
Soups and Stews: Add chopped kohlrabi leaves to soups and stews for extra flavor and nutrients.
Salads: Use young, tender kohlrabi leaves in salads for a slightly peppery flavor.
Pesto: Blend kohlrabi leaves with garlic, Parmesan cheese, pine nuts, and olive oil to make a unique and flavorful pesto.
Smoothies: Add a handful of kohlrabi leaves to your favorite smoothie recipe for a boost of vitamins and minerals.
Stir-fries: Add chopped kohlrabi leaves to stir-fries for a healthy and flavorful addition.

12. How Does Kohlrabi Compare to Other Cruciferous Vegetables?

Kohlrabi shares many similarities with other cruciferous vegetables like cabbage, broccoli, and cauliflower. All of these vegetables are packed with nutrients and offer various health benefits. However, kohlrabi has a unique flavor and texture that sets it apart.

Compared to cabbage, kohlrabi is milder and sweeter, with a crispier texture. Compared to broccoli, kohlrabi is less fibrous and has a more delicate flavor. Compared to cauliflower, kohlrabi is less starchy and has a slightly peppery taste.

13. Can Kohlrabi Be Eaten During Pregnancy?

Yes, kohlrabi is generally safe to eat during pregnancy. It is a good source of vitamins, minerals, and fiber, all of which are important for a healthy pregnancy. However, as with any food, it’s important to wash kohlrabi thoroughly before eating it to remove any dirt or bacteria.

14. Are There Any Potential Side Effects of Eating Kohlrabi?

Kohlrabi is generally well-tolerated, but some people may experience mild side effects, such as gas or bloating, especially if they are not used to eating high-fiber foods. These side effects can be minimized by gradually increasing your intake of kohlrabi and drinking plenty of water.

Individuals with thyroid issues should consume kohlrabi in moderation, as it contains compounds that can interfere with thyroid hormone production. Cooking kohlrabi can help reduce these compounds.

15. Is Kohlrabi Easy to Grow in a Home Garden?

Yes, kohlrabi is relatively easy to grow in a home garden. It prefers cool weather and well-drained soil. Start seeds indoors 6-8 weeks before the last frost, or direct sow seeds in the garden in early spring or late summer. Kohlrabi is a fast-growing vegetable and can be harvested in as little as 6-8 weeks.

According to gardening experts at the University of Minnesota Extension, kohlrabi thrives in a sunny location with consistent moisture. Regular watering and fertilization will promote healthy growth and a bountiful harvest.

16. What Are Some Companion Plants for Kohlrabi?

Companion planting can help improve the growth and flavor of kohlrabi. Some good companion plants for kohlrabi include:

Onions: Repel pests and improve kohlrabi’s flavor.
Garlic: Deters pests and provides natural antifungal properties.
Marigolds: Repel nematodes and other soil pests.
Nasturtiums: Attract aphids away from kohlrabi.
Mint: Deters cabbage moths and other pests.

17. How Can Kohlrabi Be Used in Juicing and Smoothies?

Kohlrabi can be a nutritious addition to juices and smoothies. Its mild flavor blends well with other fruits and vegetables, and it adds a boost of vitamins, minerals, and fiber.

For juicing, simply chop the kohlrabi bulb and leaves and add them to your juicer along with other ingredients like apples, carrots, and ginger. For smoothies, blend kohlrabi with fruits, yogurt, and other liquids for a creamy and nutritious drink.

18. What Are Some Less Common Varieties of Kohlrabi?

While green and purple kohlrabi are the most common varieties, there are several less common types that are worth exploring:

Superschmelz: A giant variety that can grow to enormous sizes without losing its flavor or texture.
Kossak: Another large variety known for its disease resistance and long storage life.
Early White Vienna: An early-maturing variety that is ideal for short-season climates.
Early Purple Vienna: A purple version of the Early White Vienna, with a slightly sweeter flavor.

19. How Does Kohlrabi Contribute to Sustainable Eating?

Kohlrabi is a sustainable crop that can be grown locally, reducing the carbon footprint associated with transportation. It is also relatively pest-resistant, requiring fewer pesticides than some other vegetables. By incorporating kohlrabi into your diet, you can support sustainable agriculture and reduce your impact on the environment.

20. What Are Some Fun Facts About Kohlrabi?

Kohlrabi is sometimes called a “space vegetable” because it was grown on the International Space Station as part of a NASA experiment.
The name “kohlrabi” comes from the German words “kohl” (cabbage) and “rabi” (turnip).
Kohlrabi is a member of the same plant family as broccoli, cauliflower, and kale.
Both the bulb and the leaves of kohlrabi are edible.
Kohlrabi is a good source of vitamin C, fiber, and potassium.

21. How Can Kohlrabi Be Used in Fermented Foods?

Kohlrabi can be fermented to create a tangy and probiotic-rich condiment. Fermented kohlrabi can be used as a topping for salads, sandwiches, and tacos, or as a side dish to accompany grilled meats and vegetables. The fermentation process not only enhances the flavor of kohlrabi but also increases its nutritional value and digestibility.

22. Is Kohlrabi Suitable for Vegetarian and Vegan Diets?

Yes, kohlrabi is an excellent choice for both vegetarian and vegan diets. It provides a good source of vitamins, minerals, and fiber, and can be used in a variety of plant-based dishes. Whether you’re looking for a healthy snack, a flavorful side dish, or a main course ingredient, kohlrabi is a versatile and nutritious option.

23. What Are the Best Ways to Introduce Kohlrabi to Children?

Introducing new vegetables to children can be a challenge, but kohlrabi’s mild flavor and crisp texture make it a relatively easy sell. Here are some tips for introducing kohlrabi to kids:

Offer it raw: Thinly sliced or grated kohlrabi can be a fun and crunchy snack.
Include it in familiar dishes: Add kohlrabi to salads, slaws, or stir-fries that your children already enjoy.
Make it fun: Use cookie cutters to create fun shapes out of kohlrabi slices.
Get them involved: Let your children help wash, peel, and chop the kohlrabi.
Be patient: It may take several tries for your children to accept kohlrabi, so don’t give up!

24. What Are Some Regional Variations in Kohlrabi Preparation?

Kohlrabi is enjoyed in different ways around the world. In Germany, it is often eaten raw or cooked in creamy sauces. In India, it is used in curries and stir-fries. In Vietnam, it is pickled and served as a condiment. Exploring regional variations in kohlrabi preparation can inspire you to try new and exciting recipes.

25. How Can Kohlrabi Be Used in Pickling and Preserving?

Kohlrabi can be pickled to create a tangy and flavorful condiment. Pickled kohlrabi can be stored for several months and used as a topping for sandwiches, salads, and tacos. It can also be preserved by canning, allowing you to enjoy its unique flavor year-round.

26. What Is the Role of Kohlrabi in Crop Rotation?

Kohlrabi is often used in crop rotation to improve soil health and reduce pest and disease problems. As a member of the cruciferous family, it is typically rotated with other vegetable families, such as legumes, solanaceous crops, and cucurbits. This practice helps to break pest and disease cycles and improve soil fertility.

27. How Can Kohlrabi Be Used as Animal Feed?

Kohlrabi can be used as animal feed for livestock such as cattle, pigs, and chickens. It is a nutritious and palatable feed source that can help to supplement their diets. Both the bulb and the leaves of kohlrabi can be fed to animals, providing them with vitamins, minerals, and fiber.

28. What Are Some Common Pests and Diseases That Affect Kohlrabi?

While kohlrabi is relatively pest-resistant, it can be affected by several common pests and diseases, including:

Cabbage worms: These caterpillars can defoliate kohlrabi plants, reducing their growth and yield.
Flea beetles: These small beetles can create small holes in kohlrabi leaves, damaging the plant.
Aphids: These sap-sucking insects can weaken kohlrabi plants and transmit diseases.
Clubroot: This soilborne disease can cause swollen and distorted roots, stunting plant growth.

To prevent and control these pests and diseases, use good cultural practices such as crop rotation, proper sanitation, and pest-resistant varieties.

29. How Does Kohlrabi Adapt to Different Climates?

Kohlrabi is a cool-season crop that thrives in temperatures between 60°F and 70°F (15°C and 21°C). It can tolerate light frosts, but prolonged exposure to freezing temperatures can damage the plants. In warmer climates, kohlrabi can be grown as a fall or winter crop. Choosing varieties that are adapted to your local climate can help ensure a successful harvest.

30. What Are the Economic Benefits of Growing Kohlrabi?

Kohlrabi can be a profitable crop for farmers, especially if it is grown for local markets or specialty food stores. Its relatively short growing season and high yields make it an attractive option for small-scale farmers. Additionally, the increasing popularity of kohlrabi among health-conscious consumers has created new market opportunities for this versatile vegetable.

31. How Can Kohlrabi Be Used in Herbal Medicine?

In traditional herbal medicine, kohlrabi has been used to treat various ailments, including digestive problems, skin conditions, and respiratory infections. While scientific evidence supporting these uses is limited, kohlrabi is known to contain compounds with antioxidant and anti-inflammatory properties. Consult with a qualified healthcare professional before using kohlrabi for medicinal purposes.

32. What Are Some Ways to Promote Kohlrabi Consumption?

Promoting kohlrabi consumption can help to increase awareness of its nutritional benefits and culinary uses. Some effective strategies include:

Providing recipes and cooking demonstrations: Showcasing the versatility of kohlrabi can encourage people to try it in new ways.
Offering samples at farmers’ markets and grocery stores: Allowing people to taste kohlrabi can help them overcome any preconceived notions about its flavor.
Highlighting its nutritional benefits: Educating consumers about the vitamins, minerals, and fiber in kohlrabi can motivate them to include it in their diets.
Partnering with chefs and restaurants: Featuring kohlrabi on restaurant menus can introduce it to a wider audience.

33. What Is the Future of Kohlrabi Research?

Ongoing research on kohlrabi is focused on improving its nutritional content, pest resistance, and yield. Scientists are also exploring new ways to use kohlrabi in food processing and industrial applications. The future of kohlrabi research holds great promise for unlocking the full potential of this versatile and nutritious vegetable.

34. How Does Kohlrabi Fit Into Different Cultural Cuisines?

Kohlrabi has found its place in various cultural cuisines around the world. In Eastern Europe, it’s often used in soups and stews. In Asian countries, it appears in stir-fries and pickled dishes. Mediterranean cultures enjoy it raw in salads or roasted with herbs. Its versatility allows it to adapt to different flavor profiles and cooking techniques.

35. What Are Some Common Misconceptions About Kohlrabi?

One common misconception is that kohlrabi is difficult to prepare. In reality, it’s quite simple to peel and chop, and it can be eaten raw or cooked in many ways. Another misconception is that it has a strong, unpleasant flavor. In fact, kohlrabi has a mild, slightly sweet taste that is appealing to many people.

36. How Can Kohlrabi Be Used in DIY Beauty Products?

Kohlrabi juice can be used in DIY beauty products due to its high vitamin C content, which promotes skin health. Applying kohlrabi juice to the skin can help brighten the complexion, reduce inflammation, and protect against sun damage. It can be used in face masks, toners, and cleansers.

37. What Are the Environmental Benefits of Growing Kohlrabi?

Growing kohlrabi can have several environmental benefits. It requires less water than some other crops and can help improve soil health through crop rotation. It also attracts beneficial insects, which can help control pests.

38. How Does Kohlrabi Compare to Other Root Vegetables?

Compared to other root vegetables like carrots and potatoes, kohlrabi has a lower carbohydrate content and a higher fiber content. It also has a unique flavor and texture that sets it apart. While carrots are known for their sweetness and potatoes for their starchiness, kohlrabi offers a mild, slightly peppery taste and a crisp, refreshing texture.

39. What Are Some Unique Ways to Serve Kohlrabi at Parties?

Kohlrabi can be served in many creative ways at parties. Thinly sliced kohlrabi can be used as a base for appetizers, topped with dips, cheeses, or spreads. Kohlrabi sticks can be served with a variety of dipping sauces. Kohlrabi can also be hollowed out and filled with salads or other fillings.

40. What Are Some Tips for Growing Organic Kohlrabi?

To grow organic kohlrabi, start with healthy, disease-resistant seeds. Use organic fertilizers and soil amendments to improve soil health. Control pests and diseases using organic methods, such as introducing beneficial insects or applying neem oil. Practice crop rotation to prevent soilborne diseases.

41. How Can Kohlrabi Be Used in Low-Carb Diets?

Kohlrabi is a great choice for low-carb diets due to its low carbohydrate content and high fiber content. It can be used as a substitute for potatoes in many dishes, such as mashed kohlrabi or kohlrabi fries. It can also be added to salads, soups, and stir-fries for a low-carb boost of nutrients.

42. What Are Some Resources for Learning More About Kohlrabi?

There are many resources available for learning more about kohlrabi. University extension websites, gardening books, and online gardening forums can provide valuable information about growing, preparing, and using kohlrabi. Additionally, many chefs and food bloggers have shared their favorite kohlrabi recipes and tips online.

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