Have you ever stumbled upon a peculiar vegetable at the farmer’s market that looks like a cross between a turnip and an alien spaceship? Meet kohlrabi, the unsung hero of the cruciferous family. This versatile veggie boasts a crisp texture and mild, slightly sweet flavour that’s sure to pique your culinary curiosity.
Kohlrabi is a nutritional powerhouse, packed with vitamin C, fibre, and antioxidants that may lower your risk of disease and improve your gut health. Whether you’re a health-conscious foodie or simply looking to add some variety to your meals, kohlrabi is worth exploring. You can enjoy it raw, roasted, steamed, or even pureed in soups, making it a fantastic addition to your kitchen repertoire.
Don’t let its unusual appearance intimidate you. With a flavour profile similar to broccoli stems but sweeter and more tender, kohlrabi is incredibly easy to prepare and incorporate into your favourite dishes. From crunchy salads to hearty stir-fries, this versatile veg is ready to take centre stage in your next meal.
Key Takeaways
- Kohlrabi is a nutritious cruciferous vegetable with a mild, sweet flavour and crunchy texture
- You can enjoy kohlrabi raw or cooked in various dishes, from salads to soups
- Packed with vitamin C and fibre, kohlrabi offers potential health benefits for your gut and overall wellbeing
What Is Kohlrabi?
Kohlrabi is a unique vegetable with a bulbous stem and leafy greens. You might find it intriguing due to its crisp texture and versatile culinary applications. This member of the cabbage family offers a mild, slightly sweet flavour that you can enjoy raw or cooked.
Botanical Profile
Kohlrabi, scientifically known as Brassica oleracea var. gongylodes, belongs to the cruciferous vegetable family. You’ll notice its distinctive appearance, featuring a swollen stem that grows above ground. This bulb-like structure is the edible part, along with the leaves.
The plant typically grows to about 20-30 cm tall. Its leaves resemble those of cabbage, sprouting from the top and sides of the bulb. The stem can vary in colour, ranging from pale green to purple, depending on the variety.
Kohlrabi thrives in cool weather and is often grown as a spring or autumn crop. You’ll find it’s relatively easy to cultivate, making it a favourite among home gardeners.
Varieties of Kohlrabi
You’ll come across two main types of kohlrabi: green and purple. Green varieties, such as ‘Grand Duke’ and ‘Kossak’, are more common and have a pale green outer skin. Purple varieties like ‘Purple Vienna’ and ‘Kolibri’ boast a vibrant purple exterior, though their flesh remains white.
Early maturing varieties are ready for harvest in about 50-60 days, while late-maturing types may take up to 80 days. Some popular varieties include:
- White Vienna: An heirloom variety with a mild, sweet flavour
- Gigante: Known for its large size and ability to stay tender
- Superschmelz: A late-maturing variety that can grow quite large without becoming woody
When choosing kohlrabi, opt for bulbs that are firm and heavy for their size. Smaller bulbs (5-8 cm in diameter) tend to be more tender and flavourful.
Nutritional Benefits
Kohlrabi packs a powerful nutritional punch, offering a range of vitamins, minerals, and fibre to support your health. You’ll find this versatile veggie can easily boost your nutrient intake with its impressive profile.
Vitamin and Mineral Content
Kohlrabi is rich in vitamin C, providing a significant boost to your immune system. Just one cup of this crunchy vegetable can deliver nearly all your daily vitamin C needs.
You’ll also find a good dose of potassium in kohlrabi, which helps maintain healthy blood pressure levels. This veggie is a great source of B vitamins, particularly B6, essential for brain function and energy metabolism.
Kohlrabi contains valuable antioxidants like beta-carotene, which your body converts to vitamin A. This nutrient is crucial for maintaining healthy eyesight and skin.
Iron and calcium are also present in kohlrabi, supporting blood health and bone strength respectively.
Dietary Fibre
Kohlrabi is an excellent source of dietary fibre, which is essential for maintaining a healthy digestive system. A single cup of kohlrabi provides about 5 grams of fibre, helping you meet your daily requirements.
This fibre content aids in promoting regular bowel movements and can help prevent constipation. It also contributes to feelings of fullness, which may assist with weight management.
The soluble fibre in kohlrabi can help slow down sugar absorption, potentially benefiting blood sugar control. This makes it a great choice for those watching their glucose levels.
Additionally, the fibre in kohlrabi supports gut health by feeding beneficial bacteria in your digestive tract. This can contribute to improved overall health and a stronger immune system.
Cultivation Tips
Growing kohlrabi successfully requires attention to soil conditions, proper planting techniques, and ongoing care. These key factors will help you produce healthy, flavourful kohlrabi in your garden.
Soil Requirements
Kohlrabi thrives in well-draining, fertile soil rich in organic matter. Aim for a pH between 6.0 and 7.5 for optimal growth. Before planting, work compost or well-rotted manure into the top 15 cm of soil to improve fertility and structure.
Ensure your planting area receives full sun, as kohlrabi needs at least 6 hours of direct sunlight daily. If your soil is heavy clay, consider raised beds or mounds to improve drainage.
Planting Guidelines
Sow kohlrabi seeds directly in the garden about 1 cm deep and 2.5 cm apart. Once seedlings emerge, thin them to 12-20 cm apart. For a continuous harvest, stagger your plantings every 2-3 weeks.
In cooler climates, start seeds indoors 4-6 weeks before the last frost date. Transplant seedlings when they’re about 10 cm tall, spacing them 12-20 cm apart in rows 45-60 cm apart.
• Best planting times:
- Cool climates: Early spring and late summer
- Warm climates: Autumn and winter
Maintenance and Care
Water your kohlrabi plants regularly, keeping the soil consistently moist but not waterlogged. A layer of organic mulch around plants helps retain moisture and suppress weeds.
Feed your kohlrabi every 4 weeks with organic fertiliser, sprinkling it around the roots and watering it in well. Supplement this with fortnightly applications of liquid fertiliser for optimal growth.
Keep an eye out for common pests like cabbage moths and slugs. Use floating row covers to protect young plants, and handpick pests when possible. Rotate your kohlrabi crop annually to prevent soil-borne diseases.
Harvest your kohlrabi when the swollen stem reaches 5-10 cm in diameter for the best flavour and texture.
Culinary Uses
Kohlrabi offers a delightful crunch and versatile flavour that can enhance various dishes. You’ll find it’s a brilliant addition to your culinary repertoire, whether raw or cooked.
Cooking Techniques
You can prepare kohlrabi in numerous ways to suit your taste. For a quick and easy option, try grating it raw into salads or slaws for a refreshing crunch. If you prefer cooked kohlrabi, steam or boil it until tender, then mash it for a low-carb alternative to mashed potatoes.
Roasting kohlrabi brings out its natural sweetness. Simply cube it, toss with olive oil and your favourite herbs, then roast until golden brown. For a crispy treat, slice kohlrabi thinly and bake to create healthy chips.
Stir-frying is another excellent method. Cut kohlrabi into matchsticks and toss it in a hot wok with other veggies for a quick and nutritious side dish.
Recipe Suggestions
Expand your kohlrabi repertoire with these tasty ideas. Whip up a refreshing kohlrabi slaw by combining grated kohlrabi with cabbage and a tangy dressing. It’s perfect for summer barbecues.
For a warming soup, blend cooked kohlrabi with potato and leek. Season with nutmeg for a comforting winter meal. You can also try kohlrabi noodles as a low-carb pasta alternative, topped with your favourite sauce.
Experiment with kohlrabi in stir-fries, adding it to your usual mix of vegetables and protein. Its mild flavour complements Asian-inspired dishes beautifully.
Don’t forget about the leaves! Young, tender kohlrabi greens can be sautéed like spinach or added to soups for an extra nutrient boost.
Health Advantages
Kohlrabi offers several health benefits that can enhance your wellbeing. This versatile vegetable supports your digestive system and helps with weight management, making it a valuable addition to your diet.
Digestive Health
Kohlrabi is an excellent source of dietary fibre, which is crucial for maintaining a healthy digestive system. By including kohlrabi in your meals, you can improve your bowel movements and reduce issues like constipation, cramping, and bloating.
The fibre content in kohlrabi also promotes the growth of beneficial gut bacteria. These microorganisms play a vital role in your overall digestive health and can boost your immune system.
Moreover, kohlrabi’s high water content helps keep you hydrated and supports proper digestion. This combination of fibre and water can help you feel fuller for longer, potentially reducing overeating.
Weight Management
If you’re looking to maintain or lose weight, kohlrabi can be a valuable ally. It’s a low-calorie vegetable that’s rich in nutrients, making it an ideal choice for weight-conscious individuals.
Kohlrabi’s high fibre content contributes to increased satiety, helping you feel full and satisfied after meals. This can naturally lead to reduced calorie intake throughout the day.
Additionally, kohlrabi is a low glycemic index food, which means it doesn’t cause rapid spikes in blood sugar levels. This property can help stabilise your energy levels and reduce cravings, further supporting your weight management goals.
Including kohlrabi in your diet can also boost your metabolism due to its nutrient profile, potentially aiding in more efficient calorie burning.
Preservation and Storage
Proper storage and preservation techniques can significantly extend the life of your kohlrabi. The right methods will keep this versatile vegetable fresh and tasty for weeks or even months.
Short-Term Storage
For short-term storage, you’ll want to focus on keeping your kohlrabi cool and moist. Remove the leaves and stalks, as they draw moisture from the bulb. Store the bulbs in your fridge’s crisper drawer, wrapped loosely in a damp paper towel.
If you’ve got room, pop them in a perforated plastic bag to maintain humidity. This method can keep your kohlrabi fresh for up to two weeks.
Don’t wash the bulbs before storing, as excess moisture can lead to mould. Instead, give them a quick rinse just before use.
Long-Term Preservation Methods
For longer storage, you’ve got a few options. Freezing is a popular choice. Start by peeling and chopping the kohlrabi into cubes. Blanch these in boiling water for a few minutes, then plunge into ice water to stop the cooking process.
Drain thoroughly and pack into airtight containers, leaving a bit of headspace. Frozen kohlrabi can last up to 12 months.
Another option is pickling. Slice your kohlrabi thinly and pack it into sterilised jars with a vinegar solution. This method not only preserves the vegetable but also adds a tangy flavour.
For the longest shelf life, consider a root cellar or cool storage area. Keep the temperature near 0°C with high humidity. Under these conditions, your kohlrabi can last for several months.
Selecting and Preparing
Choosing the right kohlrabi and preparing it properly are essential steps to enjoy this versatile vegetable. Here’s what you need to know to select the best kohlrabi and get it ready for cooking.
Choosing the Best Kohlrabi
When you’re at the market, look for kohlrabi bulbs that feel heavy for their size. They should be firm and free from blemishes or soft spots. Smaller kohlrabis tend to be more tender and flavourful, so opt for those if you can.
The leaves should be fresh and vibrant green. If the leaves are still attached, it’s a good sign of freshness. However, don’t worry if they’ve been removed – the bulb is still perfectly usable.
Colour can vary, so don’t be put off by purple or pale green varieties. Both are equally tasty and nutritious.
Preparation Techniques
Start by washing the kohlrabi thoroughly under cool running water. If the leaves are still attached and in good condition, you can save them to use like you would any leafy green in salads or stir-fries.
Next, trim off any remaining stems or leaves from the bulb. Using a sharp knife or vegetable peeler, remove the tough outer skin. It’s thicker than you might expect, so be thorough.
Once peeled, you can slice, dice, or grate the kohlrabi depending on your recipe. For raw preparations, try cutting it into thin strips or grating it for a crunchy slaw.
If you’re cooking the kohlrabi, you might want to cut it into evenly-sized cubes or slices to ensure uniform cooking. Remember, kohlrabi can be eaten raw, roasted, steamed, stir-fried, sautéed, or puréed in soups, so prepare it according to your chosen cooking method.
Frequently Asked Questions
Kohlrabi is a versatile veggie that offers numerous culinary possibilities and health benefits. Let’s explore some common queries about this unique brassica, from preparation methods to flavour profiles and nutritional value.
How can you best enjoy kohlrabi in a salad?
You can grate raw kohlrabi or slice it thinly for a crunchy texture in salads. Pair it with apples, carrots, and a tangy vinaigrette for a refreshing mix. For added flavour, try tossing in some fresh herbs like dill or parsley.
What’s kohlrabi similar to in taste?
Kohlrabi has a mild, slightly sweet flavour similar to broccoli stems but with a crisp texture reminiscent of an apple. Some compare its taste to a mix between cabbage and turnip. Its subtle flavour makes it a versatile ingredient in many dishes.
Can you eat kohlrabi raw or is it better cooked?
You can enjoy kohlrabi both raw and cooked. Raw kohlrabi offers a crisp texture and fresh taste, perfect for salads or as crudités. Cooked kohlrabi becomes tender and slightly sweet, making it great for roasting, sautéing, or adding to soups and stews.
Are there any notable health benefits of kohlrabi?
Kohlrabi is a nutrient-dense vegetable. It’s low in calories and carbohydrates, making it suitable for low-carb diets. Rich in vitamin C, potassium, and fibre, kohlrabi supports immune function, heart health, and digestive wellness.
How do you prepare kohlrabi for cooking on the stove?
To prepare kohlrabi for stovetop cooking, start by peeling off the outer skin. Cut the bulb into cubes or slices, depending on your recipe. You can then sauté it in a pan with some oil, garlic, and your favourite herbs for a simple side dish.
What are some tasty recipes that include kohlrabi leaves?
Don’t toss those kohlrabi leaves! You can sauté them like spinach with garlic and olive oil for a quick side dish. Try adding them to stir-fries or soups for extra nutrients. You can also blend the leaves into pesto or chop them finely to use in salads for a peppery kick.