Kohlrabi: Health Benefits, Cooking Tips & Easy Recipes
If you’ve never seen a round, knobby vegetable called kohlrabi, you’re missing out on one of the easiest ways to boost nutrition without extra effort. It looks a bit like a cabbage stem, but its crisp texture and mild, sweet flavor make it perfect for salads, stir‑fries, or even raw snacks.
Why Kohlrabi Is Good for You
Kohlrabi is packed with vitamin C—more than an orange per cup. That means a stronger immune system and better skin health. It also offers potassium, which helps keep blood pressure in check, and fiber that supports digestion.
The veggie’s low calorie count (about 35 calories per 100 g) makes it great for weight‑watchers. At the same time, its glucosinolates have been linked to anti‑inflammatory effects, so you get a tasty bite that may also calm inflammation.
Simple Ways to Prepare Kohlrabi
The best part? You don’t need fancy tools. Peel off the thin skin with a vegetable peeler, slice it into matchsticks for a crunchy salad, or cut thick rounds for roasting.
Raw snack: Toss raw sticks with olive oil, lemon juice, and a pinch of salt. They stay crisp for hours, perfect for office drawers.
Sautéed stir‑fry: Heat a dash of oil, add sliced kohlrabi, garlic, and your favorite protein. Cook 5‑7 minutes until tender but still firm, then finish with soy sauce or a splash of vinegar.
Roasted wedges: Coat thick wedges in olive oil, sprinkle rosemary, and bake at 200 °C (400 °F) for 20‑25 minutes. The edges get caramelized while the inside stays buttery.
If you’re feeling adventurous, blend cooked kohlrabi into soups or mash it with potatoes for a twist on traditional side dishes. Its mild taste adapts well to herbs like dill, parsley, or thyme.
Store unpeeled kohlrabi in the fridge’s crisper drawer; it stays fresh for about two weeks. Once peeled, keep it in a sealed bag with a little water to prevent drying out.
So next time you’re at the grocery aisle, grab that knobby bulb and give your meals a crunchy upgrade. Whether raw, sautéed, or roasted, kohlrabi delivers nutrition without fuss, making healthy eating simple and tasty.
