Kohlrabi is a vegetable that is related to cabbage. It’s popular in Europe and Asia, and it’s gaining popularity all over the world. Kohlrabi, like cabbage, broccoli, and kale, is a cruciferous vegetable.
This odd-looking vegetable is roughly the size and shape of an orange, with a slew of green branches protruding from the center. It has a thick skin that varies in color from pale green to purplish, but the inner is usually a very pale yellow.
All of the leaves are edible (the freshest kohlrabi will still have the leaves attached, which can be eaten raw or cooked like any greens). Smaller bulbs are more tender and tasty, but huge bulbs are nevertheless suitable for cooking and eating.
Kohlrabi has several health advantages and culinary applications. It contains nutrients such as vitamin C and fibre. Kohlrabi can also be eaten raw or roasted and added to salads, slaws, and stir-fries.
What is kohlrabi?
Kohlrabi is a cruciferous vegetable that is also known as a German turnip.
Kohlrabi, despite its common name, is not a root vegetable and does not belong to the turnip family. Instead, it is a member of the Brassica genus, which includes cabbage, broccoli, and cauliflower. It features long, leafy stems and a spherical, purple, pale green, or white bulb. On the inside, it’s always white-yellow.
Kohlrabi’s unusual appearance, with many branches emerging from the bulb, has been described as “alien-like.” Kohlrabi has a similar flavor and texture to broccoli stems and cabbage, but it is slightly sweeter. The bulb is popular in salads and soups, but it can also be roasted or sautéed. Its leaves and stems are slightly crispy, and they can be cooked in the same way as collard greens.
Kohlrabi is a cool-weather vegetable. It is available in the fall, winter, and early spring. During the winter, kohlrabi can be found in most grocery stores, farmers’ markets, local food co-ops, and community-supported agriculture shares.
Kohlrabi is also frequently accessible year-round in most supermarket stores, even outside of its prime season. Vast grocery stores or marketplaces with a large assortment of veggies are your best bet for locating it.
The following nutritional information for 1 cup (135g) of raw kohlrabi.
- Carbs: One cup of raw kohlrabi has 8 grams of carbs, 3.5 grams of natural sugars, and nearly 5 grams of fiber. Adults should typically consume between 28 and 34 grams of fiber per day (depending on your age and gender).
- Fats: Kohlrabi, like many vegetables, is exceptionally low in fat, with less than one gram per serving. As a result, eating kohlrabi with fat-containing foods is essential for fully absorbing fat-soluble elements.
- Protein: In a one-cup (raw) serving, kohlrabi has slightly more than 2 grams of protein.
- Minerals and vitamins: Kohlrabi is a good source of vitamin C. One cup of raw kohlrabi contains 140 percent (83.7mg) of your daily recommended consumption. Kohlrabi is also a good source of vitamin B6, a water-soluble vitamin that aids the body in converting the food we eat into energy. Kohlrabi contains potassium (14 percent of your RDA), copper (9 percent), manganese (9 percent), magnesium (6 percent), phosphorus (6 percent), and trace levels of calcium and iron.
Health benefits of kohlrabi:
Kohlrabi’s vitamins, minerals, and antioxidants can provide significant health benefits. Vitamin C, for example, aids the body in fighting infection and reducing inflammation. Vitamin C can also boost immunity and decrease cholesterol levels.
Kohlrabi is also high in folate, which is beneficial to pregnant women since it can help prevent some birth abnormalities.
Here are some more benefits:
Digestion may be aided:
Kohlrabi, like most cruciferous vegetables, is a strong source of dietary fiber that can significantly enhance digestive health. Fiber aids in the movement of your bowels, reducing constipation, cramping, and bloating, and generally enhancing the condition of your gastrointestinal tract while also increasing nutrient uptake efficiency.
Could boost energy levels:
Kohlrabi is high in potassium, and while this aspect of potassium isn’t commonly emphasized, it is one of the essential players in muscle and nerve function in the body. Every day, it helps us move, breathe, react, and function. As a result, enough amounts of this mineral–and, as previously noted, the high potassium content–in this vegetable may make it a fantastic addition to your diet to keep you alert, active, and in great form.
Anemia could be prevented:
Kohlrabi also contains iron in addition to potassium. The high quantities of iron in kohlrabi go hand in hand with the high levels of potassium; iron helps to grow the body’s red blood cells (RBC), which are necessary to prevent anemia (iron deficiency). This insufficiency causes weakness, weariness, headaches, stomach problems, confusion, and general immune system failure. Kohlrabi contains calcium, which may aid in the absorption of iron by the body, making it an all-around immune and cardiovascular system booster.
Bone strength may be improved:
Our bones naturally weaken as we age, but consuming mineral-rich meals is one of the best methods to avoid or considerably decrease that process. Vegetables like kohlrabi, which are high in manganese, iron, and calcium, are among these foods.
Could help with eye care:
Kohlrabi can be a good source of carotenes, such as beta-carotene, which serves as an antioxidant in the body, notably in the eyes. Vitamin A can assist to prevent macular degeneration and slow or stop the formation of cataracts. This is accomplished by neutralizing free radicals and preventing oxidative stress in the eye.
Kohlrabi is one of those remarkable veggies that appear to be blessed with high quantities of phytochemicals, primarily glucosinolates, which are thought to be some of the most important antioxidant compounds for the prevention of cancer, especially breast and prostate cancer. As a result, kohlrabi can be included in the diet to aid in lowering the risk of cancer.
Improving high blood pressure:
Potassium also acts as a vasodilator, reducing the load on the cardiovascular system by relaxing blood vessels and arteries. This aids in increasing circulation throughout the body, oxygenating important tissues, and lowering the risk of cardiovascular events such as strokes and heart attacks. Aside from that, potassium is an important component of fluid management in the body, since it collaborates with sodium to control fluid transport between cells.
Improving heart health:
Kohlrabi’s water-soluble fiber aids in the reduction of blood glucose (blood sugar) and cholesterol levels. Lower cholesterol levels have been linked to a lower risk of heart disease and stroke. Kohlrabi fibre also feeds Bifidobacteria and Lactobacilli. These two species of bacteria produce essential fatty acids that help prevent obesity and heart disease.
Helping with weight loss:
Kohlrabi is a great diet food since it is low in calories, high in fiber, and filled with nutrients. Fiber makes us feel full, so even if the amount of food consumed isn’t large, we fight the impulse to snack between meals or overeat.
When is kohlrabi in seaon?
Kohlrabi is a fast-growing plant that is a good crop for local farmers. From seed to harvest, the time span can be as little as two months, allowing for numerous rounds of growth within a harvest season. The majority of kohlrabi is harvested from spring until October. Purple types are hardier and are generally harvested from late summer to mid-fall.
Look for sturdy bulbs while shopping. Kohlrabi that is split or shows indications of rot or mildew should be avoided.
How to pick kohlrabi:
This very appealing stem vegetable is at its peak throughout the winter months of November to March. Overmaturity, as well as excessive sunshine exposure, causes the crop’s stem to become woody and harsh, resulting in poor eating quality. Fresh kohlrabi should have a crisp texture and a strong flavor.
Buy medium-sized, fresh tubers at the supermarket that feel hefty in your hand for their size. Avoid those that have cracks, cuts, are rotten, or are mold-infested. Do not buy if they are lightweight for their size and have an excessively woody feel, as this suggests indicators of overmaturity and, as a result, are unappealing.
How to store:
Kohlrabi has good storage capabilities and can be kept at room temperature for 3-5 days. If you want to keep them for a few days longer, keep them in the refrigerator at a temperature below 35 degrees F and a high humidity level to prolong their vitality.
How to cook kohlrabi?
Kohlrabi may be found in the produce area of most grocery stores and health food stores. You can also buy kohlrabi at a farmer’s market or cultivate it yourself. Kohlrabi can be eaten raw in salads or slaws, roasted, or cooked in soups and stews.
Try Kohlrabi Curry!
Here are some more ideas:
- Kohlrabi bulbs, peeled and roasted with garlic, olive oil, and vegan parmesan cheese
- Slice kohlrabi bulbs and toss with apples in a slaw.
- To add crunch and body to chicken soup, add kohlrabi.
- Make a creamy soup base by pureeing kohlrabi with onion.
- To make a healthy version of mashed potatoes, mash cooked kohlrabi with potatoes.
Kohlrabi is high in nutrients that have been linked to a variety of health advantages. It’s high in fiber, which is necessary for a healthy gut and proper digestion.
Furthermore, its numerous nutrients and plant chemicals boost your immune system and may reduce your risk of heart disease, certain malignancies, and inflammation.
If you want to try new vegetables, kohlrabi is a simple and versatile component to include in your meals.
Other articles on root vegetables:
- Ratalu (Ube)
- Celery Root
- Malanga Coco
- Watermelon Radish
- Yellow Yam
- Fennel Bulbs
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