If you’ve never heard of kohlrabi, think of a crisp, mild cabbage‑like stalk that’s perfect for raw snacks or warm dishes. It’s low in calories, high in fiber, and packs vitamins C and B6. Because it’s versatile, you can toss it into salads, roast it with herbs, or blend it into soups without losing its snap.
The first thing most people notice about kohlrabi is its vitamin C content – one cup gives more than half the daily recommendation. That antioxidant helps protect cells and supports immune function. It also supplies potassium, which keeps blood pressure in check, and glucosinolates, plant compounds linked to reduced inflammation.
Fiber is another win. The edible stem holds soluble and insoluble fiber that aids digestion and can help you feel fuller longer. If you’re watching weight or trying to keep cholesterol down, a handful of sliced kohlrabi makes a smart addition to any meal.
Start by trimming the leaves (you can cook those too) and peeling the skin if it feels thick. For a quick snack, slice it thin, drizzle with olive oil, sprinkle salt, and pop it in a 400°F oven for 15‑20 minutes – you’ll get caramelized edges and a tender center.
If you prefer raw, grate kohlrabi into slaw with carrots and apple. Toss with lemon juice, a dash of honey, and a pinch of pepper for a fresh side dish that’s ready in five minutes. For soups, dice the stalk, simmer with broth, onions, and garlic, then blend until smooth; you’ll get a creamy texture without any dairy.
Don’t forget the leaves! Sauté them like kale with garlic and chili flakes for a nutrient‑dense side that adds variety to your plate.
When buying kohlrabi, look for firm bulbs with tight skins. They store well in the fridge for up to two weeks, so you can keep a few on hand for spontaneous meals.
Whether you’re after better digestion, more vitamin C, or just a crunchy new veggie, kohlrabi fits into everyday cooking without fuss. Try one of these easy ideas and see how it brightens your meals.
In my latest blog post, I explore the health benefits of kohlrabi, a powerhouse vegetable often overlooked in our diets. Rich in dietary fiber, antioxidants, and vitamin C, kohlrabi is a fantastic addition to any meal. It's also a great source of minerals like potassium and calcium, which are essential for overall health. I delve into ways to incorporate this superfood into your diet and how it can boost your health. Trust me, you don't want to miss out on the power of kohlrabi!