Looking and tasting suspiciously like a root vegetable, kohlrabi is actually not a root veggie at all – it’s a member of the cabbage family, and grows entirely above ground. It’s a funky little superfood that you’ve probably seen but haven’t dabbled in, and today you’ll learn why you should. Keep reading to find out just how cool kohlrabi is!

History

Kohlrabi, AKA “German turnip”, is a member of the Brassica family, which includes cabbage, broccoli, and kale. This hardy vegetable has been cultivated for centuries, with its origins tracing back to Europe, specifically the Mediterranean region. Historical records indicate that kohlrabi was popular in ancient Roman times, and prized for its ability to thrive in various climates and soil conditions. By the 16th century, kohlrabi had spread across Europe, becoming particularly popular in Germany and Austria, where its name—derived from the German words “kohl” (cabbage) and “rübe” (turnip)—reflects its unique appearance and taste. Over the centuries, kohlrabi has found its way into diverse culinary traditions, appreciated for its crisp texture and mildly sweet flavor. Today it continues to be a staple in many parts of the world.

Health Benefits

Kohlrabi is a nutrient-dense vegetable with numerous health benefits, making it a valuable addition to any diet. It is low in calories at about 36 calories per cup, yet rich in essential nutrients. Kohlrabi is an excellent source of vitamin C, providing well over 100% of the daily recommended intake in a single serving. Vitamin C supports immune function, skin health, and wound healing. Kohlrabi also contains significant amounts of fiber, aiding digestion, helping maintain healthy blood sugar levels, and keeping you feeling fuller longer. Kohlrabi is a good source of potassium, which is crucial for maintaining proper heart function and regulating blood pressure. It also contains vitamin B6, which plays a role in brain development and function, and folate, which is important for cell division and DNA synthesis. The phytonutrients and antioxidants in kohlrabi contribute to its anti-inflammatory properties, potentially reducing the risk of chronic diseases. With its combination of vitamins, minerals, and fiber, kohlrabi supports overall health and well-being.

Nutrition Facts

1 cup (135 grams) raw kohlrabi

• Calories: 36
• Protein: 2.3 grams
• Carbohydrates: 8.4 grams
  • Dietary Fiber: 4.9 grams
  • Sugars: 3.5 grams
• Fat: 0.1 grams
• Vitamin C: 84 milligrams (140% of the Daily Value)
• Vitamin B6: 0.2 milligrams (10% of the Daily Value)
• Folate: 19 micrograms (5% of the Daily Value)
• Potassium: 472 milligrams (13% of the Daily Value)
• Magnesium: 19 milligrams (5% of the Daily Value)
• Calcium: 36 milligrams (4% of the Daily Value)
• Iron: 0.6 milligrams (3% of the Daily Value)

Red Vs. Green

Other than in color, red and green kohlrabi have very few differences. Some people find red kohlrabi slightly sweeter and milder than green kohlrabi, but both varieties generally have a similar sweet and peppery taste. The only other difference between the two is that red kohlrabi might contain slightly more anthocyanins, the antioxidants that give the vegetable a reddish color. The higher antioxidant levels in red kohlrabi may also give it slightly higher health benefits, but the difference is not significant.

Recipes

We’ve put together some easy recipes that star kohlrabi as the main ingredient. All parts of this cruciferous vegetable are edible cooked or raw, even the stems and leaves (though those are better cooked). When eaten raw, kohlrabi is crunchy and juicy, similar in texture to a radish or a broccoli stem. When cooked, it becomes more tender and takes on a milder, sweeter flavor, often compared to that of a turnip or a mild potato. We included recipes that use raw kohrabi and ones that use it cooked, so have fun experimenting in the kitchen with them!

Kohlrabi Slaw

Ingredients:

• 2 medium kohlrabi bulbs, peeled and shredded
• 1 large carrot, peeled and shredded
• 1 small red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup mayonnaise
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shredded kohlrabi, carrot, red onion, and parsley.
2. In a small bowl, whisk together the mayonnaise, apple cider vinegar, honey, salt, and pepper.
3. Pour the dressing over the vegetables and toss to coat evenly.
4. Chill in the refrigerator for at least 30 minutes before serving.

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Roasted Kohlrabi

Ingredients:

• 4 medium kohlrabi bulbs, peeled and cut into 1-inch cubes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the kohlrabi cubes with olive oil, garlic, thyme, salt, and pepper.
3. Spread the kohlrabi in a single layer on a baking sheet.
4. Roast in the preheated oven for 25-30 minutes, or until the kohlrabi is golden brown and tender, stirring halfway through.
5. Serve hot as a side dish or snack.

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Kohlrabi Apple Salad

Ingredients:

• 2 medium kohlrabi bulbs, peeled and julienned
• 1 large apple, cored and julienned
• 1/4 cup toasted walnuts, chopped
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 tablespoon honey
• Salt and pepper to taste
• Mixed greens for serving

Instructions:

1. In a large bowl, combine the julienned kohlrabi and apple.
2. In a small bowl, whisk together the lemon juice, olive oil, honey, salt, and pepper.
3. Pour the dressing over the kohlrabi and apple, tossing to coat evenly.
4. Add the toasted walnuts and mix gently.
5. Serve the salad over a bed of mixed greens.

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Kohlrabi Fritters

Ingredients:

• 2 medium kohlrabi bulbs, peeled and grated
• 1 small onion, grated
• 1/4 cup all-purpose flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• Salt and pepper to taste
• Olive oil for frying
• Plain yogurt or sour cream for serving

Instructions:

1. In a large bowl, combine the grated kohlrabi and onion. Squeeze out excess moisture using a clean kitchen towel or cheesecloth.
2. Add the flour, Parmesan cheese, beaten egg, salt, and pepper to the bowl. Mix well.
3. Heat olive oil in a large skillet over medium heat.
4. Drop spoonfuls of the kohlrabi mixture into the skillet, flattening them slightly with the back of the spoon.
5. Cook for 3-4 minutes on each side, or until golden brown and crispy.
6. Drain on paper towels and serve hot with plain yogurt or sour cream.

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Kohlrabi Soup

Ingredients:

• 3 medium kohlrabi bulbs, peeled and chopped
• 1 medium potato, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup milk or cream
• 2 tablespoons butter
• Salt and pepper to taste
• Fresh dill or parsley for garnish

Instructions:

1. In a large pot, melt the butter over medium heat. Add the onion and garlic, cooking until softened.
2. Add the chopped kohlrabi, potato, and vegetable broth. Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the vegetables are tender.
3. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
4. Stir in the milk or cream and season with salt and pepper to taste.
5. Heat through but do not boil. Garnish with fresh dill or parsley before serving.