What’s kohlrabi and what do I do with it?
As a potentially intimidating vegetable that you may see at your local Farmer’s Market, in your CSA (community supported agriculture) bag, or possibly in your nearest health food store, kohlrabi is simple to use in a variety of healthy real food meals, and has a taste and texture that’s easy to incorporate into many dishes. Personally, I think of it as a cross between broccoli, jicama and apple. Hopefully, this easy and tasty recipe will inspire you to try this unique vegetable next time you see it.
Kohlrabi is a cruciferous vegetable in which both the stem bulb and leaves can be eaten. The bulb can be eaten raw or cooked and the leaves can be used as you would kale or collards. Try kohlrabi in a cole slaw, stir-fry, salad, mash, soup or stew, or roasted veggie medley.
Did you know that kohlrabi has more vitamin C than an orange! 1 oz. = 29% of the daily value.
• The high value of vitamin C helps keep the immune system strong and healthy, and is good for skin, bones and stimulated collagen production.
• Kohlrabi is also a good source of potassium, which is important for muscle and nerve function.
• It’s a nutrient dense veggie.
• A good source of fiber.
• Kohlrabi contains phytochemicals called isothiocyanates, which may be protective against certain cancers.
Choosing, storing and preparing:
• The kohlrabi bulb is actually the stem base, not the root.
• Choose unblemished leaves and a bulb that is 3 – 4” in diameter.
• To store, cut off the leaves, wrap in a damp paper towel and place in plastic.
• Store the stem bulb in plastic as well.
• The leaves can be kept in the refrigerator for a few days and the stem bulb 2 – 3 weeks.
• The kohlrabi bulb is often peeled and can be sliced thin, shredded, cubed, grilled, roasted, sauteed, or braised.Print
- 3 kohlrabi bulbs
- 5 large carrots
- 1 large onion
- 2 Tbsp. coconut oil, melted
- 1/2 cup chopped fresh parsley
- Dash of sea salt
- Dash of cayenne pepper
- 1/4 cup shredded Parmesan (optional)
- Preheat oven to 450ºF.
- Trim and peel kohlrabi bulbs. Chop the bulbs into bite sized pieces.
- Chop carrots and onion into similar bite sized pieces.
- Toss kohlrabi, carrots and onions with coconut oil and lay evenly on a parchment lined baking sheet.
- Sprinkle with sea salt and cayenne pepper.
- Place in the oven and roast for about 30 minutes, or until veggies are tender and starting to brown.
- Remove from oven and top with fresh parsley and Parmesan.