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Despite its name, kohlrabi is not a root vegetable and does not belong to the turnip family. Instead, it belongs to the Brassica genus of plants and is related to cabbage, broccoli, and cauliflower 1. Its leaves and stems are slightly crunchy and cook similarly to collard greens. Its leaves, stems, and bulbs can be eaten raw or cooked. One cup grams of raw kohlrabi provides 2 :. The vegetable is an excellent source of vitamin C , a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health 3 , 4 , 5 , 6.
Dietary fiber helps support gut health and blood sugar control 2 , Kohlrabi contains a wide array of antioxidants , such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease 1 , Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death The skin of purple kohlrabi is particularly high anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color.
High intake of anthocyanins is linked to a lower risk of heart disease and mental decline 13 , 14 , All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation 16 , 17 , Kohlrabi is high in fiber. The former is water-soluble and helps maintain healthy blood sugar and cholesterol levels.
These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity 20 , Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease 19 , 22 , 23 , Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables.
Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries Furthermore, purple kohlrabi is high in anthocyanins, which have been shown to lower blood pressure and your risk of heart attack 26 , 27 , Finally, a high-fiber diet may protect against heart disease.
This vegetable is high in vitamin B6 , which is important for many functions, including protein metabolism, red blood cell development, and immune function 7. Cut off the greens right away; you can store them in the refrigerator in a sealed container for a few days but the sooner you use them, the better. The bulbs will last for a few weeks stored loosely in the crisper drawer of your refrigerator. Before use, remove the tough woody skin with a vegetable peeler or knife.
Cut the bulb in half; it should be solid all the way through, with no spongy or brown spots. Cut out any small bad areas, leaving only the firm bulb intact.
You can cut it into larger cubes for use in a stew or for roasting, or even hollow out the interior to be stuffed with a meat or vegetable filling. The raw bulb also adds a crunchy texture and interesting flavor to salads and slaws. You can grate it, slice it, julienne, or dice it depending on how you want to use it, but it's best to keep the pieces thin and small when you serve it raw.
Continue cooking until slightly al dente, with a bit of crispness, and serve it immediately. In Germany, where kohlrabi is a popular vegetable and readily available, you will often find kohlrabi cooked in cream. This preparation involves boiling slices or chunks of the kohlrabi bulb in broth or salted water until tender, then serving it with a cream sauce made with the cooking liquid.
Along with Germans, Hungarians adore kohlrabi. Another Hungarian dish is stuffed kohlrabi —ground or leftover pork and beef are combined with egg and sour cream and stuffed into a hollowed-out kohlrabi. And don't be afraid to try it raw. Make small plantings every 2 to 3 weeks for continuous spring and early summer harvest. For an especially early harvest, plants may be started indoors or in the greenhouse in flats to be transplanted into the garden as soon as the ground becomes workable.
Like cabbage, kohlrabi plants can stand some frost. One or two late plantings can also be made in mid-summer at the same time as late cabbage. In very hot weather, these seedlings may benefit from some shade when they are small. Thin the seedlings to 2 to 5 inches apart. Transplant the surplus seedlings to fill in blanks in other parts of the row or into additional row space if more harvest is desired. Discard excess plants or use them for tender, stir-fry greens. Plant in fertile soil, maintain adequate soil moisture and keep down weeds.
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