Kohlrabi is a hidden gem in the world of vegetables! Packed full of nutritional goodness, this underrated veggie is an excellent source of dietary fibre, vitamins, minerals and even plant-based protein, making it an awesome choice for vegetarians and vegans.

In this blog post, we’ll uncover the many amazing health benefits of kohlrabi and show you how easy it is to add this delicious veggie to your diet!

What is Kohlrabi

Kohlrabi is a cruciferous vegetable, also known as German turnip, which grows in the form of a bulb with leafy shoots protruding from the sides. This gives the vegetable an unusual, out-of-this-world appearance resembling a satellite. The bulb has a squat shape with antennae-like shoots, and it belongs to the cabbage family.

German derives its name, translating it to ‘turnip cabbage’, and its flavour is mild and sweet, with a texture similar to that of a turnip and a water chestnut.

It’s not uncommon to refer to kohlrabi as a root vegetable, and it’s a member of the turnip family as well. As a matter of fact, the kohlrabi is actually a member of the Brassica family, which includes other vegetables such as cabbage, broccoli, and cauliflower.

Kohlrabi is a seasonal vegetable, available primarily during the cooler months of fall, winter, and early spring. This vegetable can be found in most grocery stores, farmers markets, local food co-ops, or in community-supported agriculture shares.

Nutritional Value of Kohlrabi

• Calories: 37
• Fat: 0.1g
• Sodium: 27mg
• Carbohydrates: 8g
• Fiber: 4.9g
• Sugars: 3.5g
• Protein: 2.3g

Health benefits of Kohlrabi

Rich in Nutrients

Kohlrabi’s crunchy texture and sweet flavor make it a delightful addition to a variety of dishes. But beyond its pleasing taste and texture, this underappreciated veggie is a nutrient powerhouse!

According to the USDA National Nutrient Database, kohlrabi is a great source of calcium, potassium, magnesium, and iron, as well as vitamins A, C, B-complex, and K.

Calcium is essential for strong bones and teeth, while vitamins A and C are important for healthy skin and vision. Vitamin K helps with blood clotting, while the B-complex vitamins are important for maintaining good energy levels.

The magnesium found in kohlrabi helps to lower blood pressure and potassium helps to regulate fluid balance in the body. All of these nutrients are essential for keeping your body healthy and functioning optimally.

Promotes a healthy gut

Kohlrabi is an excellent source of both soluble and insoluble dietary fiber. Soluble fiber is water-soluble and helps regulate blood sugar and cholesterol levels. Insoluble fiber is not broken down in the intestines, instead adding bulk and aiding in regular bowel movements.

Publication by Cambridge University 2021 has revealed that fiber consumption can promote the health of beneficial gut bacteria like Bifidobacteria and Lactobacilli. These bacteria are essential for the production of short-chain fatty acids, which not only nourish gut cells but can also reduce the risk of obesity and heart disease.

Additionally, the presence of these healthy gut bacteria is thought to be linked to a stronger immune system and a decreased likelihood of developing bowel diseases.

High in antioxidants

Vitamin C, anthocyanins, isothiocyanates, and glucosinolates are just some of the antioxidants found in abundance in kohlrabi. These antioxidants guard cells from free radical damage, which contribute to the development of certain illnesses.

Time and time again, studies have shown that diets high in antioxidant-rich vegetables, such as kohlrabi, lower the risk of diabetes and metabolic diseases, and reduce the chance of premature death.

For instance, a study conducted in 2018 found that adults who consumed a greater amount of kohlrabi and other vegetables rich in antioxidants had a significantly lower risk of developing diabetes compared to adults who consumed a lesser amount of these vegetables. This was the case even after taking into account other dietary factors.

Kohlrabi is known for its high nutrient content that may support the immune system. It is particularly rich in Vitamin B6, an essential nutrient that has several roles in the body, such as aiding in protein metabolism, red blood cell development, and immune function.

A research conducted by B. Qian (2017) concerning the advantages of Vitamin B6 in reinforcing the immune system.

Evidence suggests that Vitamin B6 plays a critical role in the formation of both white blood cells and T-cells, which are integral components of the immune system that can help combat foreign pathogens and promote resilient immunity.

How to Store Kohlrabi

To keep them fresh and crisp, they should remain attached to the bulb to draw water and nutrients. However, once cut, they should be eaten within a few days or stored in a bag with a dry paper towel to absorb moisture and refrigerated for up to two weeks. For longer storage, the leaves can be frozen and used later in cooked dishes.

It is important to trim back any leaves and store them separately, since they can cause the bulb to dry out. Alternatively, if you have access to a cellar or other cool location, this is a great way to store your kohlrabi until the early spring season. In this environment, it is important to ensure that the area is kept dry and cold in order to keep the kohlrabi fresh.

Adding Kohlrabi to Diet

Kohlrabi is a highly nutritious and palatable vegetable that can be consumed both raw and cooked. It is simple to incorporate kohlrabi into a variety of diets due to the numerous preparation options available.

• We can cut kohlrabi into cubes and serve it as a crunchy snack paired with hummus or cook it in a variety of recipes.
• Chop or grate kohlrabi into smaller pieces to integrate it into salads, fritters, and slaws.
• You can cut the bulb into medallions and place them in the oven to create a flavorful and nutritious dish commonly referred to as a ‘roasted kohlrabi steak.’
• Kohlrabi can be spiralized to create kohlrabi noodles, which are available in some stores. These noodles are a convenient option for substituting pasta, as they can be kept for later use.
• We can incorporate the bulb of the plant into a variety of dishes to replace crunchy vegetables such as broccoli, cabbage, radishes, and potatoes. Additionally, we can use the leaves of the plant as a substitute for kale, spinach, and other leafy greens.