The Best Kohlrabi Recipe Ideas 

Kohlrabi is a bulb-shaped vegetable with a crunchy texture. It’s also called a German turnip and can be eaten either raw or cooked and can be added to salads or coleslaw. This ingredient is popular in Europe and Asia, where it’s easy to find in a local grocery store or market. 

The versatility of traditional kohlrabi recipes allows veggie foodies to enjoy different tastes: whether it’s sauteed, roasted, or raw, kohlrabi provides important health benefits. 

Today we’re going to discover the best kohlrabi recipe ideas. 

What is a kohlrabi recipe?

Let’s jump right into the top healthy kohlrabi recipes. Spoiler: you will be roasting it, as that’s one of the most common ways to incorporate this ingredient into home-based recipes. 

Roasted Kohlrabi

Ingredients: 

• 4 kohlrabi bulbs
• salt and pepper
• ½ teaspoon garlic powder
• 1 teaspoon olive oil

Directions:

1. Preheat oven to 425°F.
2. Cut the tops off of the kohlrabi. You can use them in salads as they’re edible. 
3. Cut the bulb into quarters and peel the outer layer of the skin.
4. Chop the kohlrabi into slices. 
5. Mix with olive oil, pepper, salt, and garlic powder. Roast for 22-24 minutes or until tender and crisp.
6. Serve warm.

Nutrition facts per serving (4)

Is Kohlrabi a Superfood?

Yes, kohlrabi is a superfood. For starters, the nutritional values show that 1 cup of this vegetable provides:

• Calories: 36
• Carbs: 8 grams
• Fiber: 5 grams
• Protein: 2 grams
• Vitamin C: 93% of the Daily Value (DV)
• Folate: 5% of the DV
• Potassium: 10% of the DV
• Vitamin B6: 12% of the DV
• Manganese: 8% of the DV
• Magnesium: 6% of the DV (2).

Being a good source of vitamins B6 and C, it supports the immune system, red blood cell production, and protein metabolism (3). Kohlrabi is loaded with antioxidants that may help reduce the risk of diabetes, metabolic disease, and premature death (4).

Adding purple kohlrabi recipes into your eating schedule is also beneficial as purple kohlrabi is particularly high in anthocyanins, which gives vegetables and fruit a red, purple, or blue color. A high intake of anthocyanins is associated with a lower risk of heart disease (5).

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Is it better to eat kohlrabi raw or cooked?

Both options work perfectly fine. You can eat them raw and cooked, it all depends on the recipe you’ll be using. Like other Types Of Vegetables, kohlrabi doesn’t lose its nutritional value when sauteed, steamed, mashed, roasted, or boiled. 

What Is the Best Way to Prepare Kohlrabi?

Regarding the easiest way to prepare kohlrabi, then it’s simple: you chop this veggie into small pieces and add to your salad. Yet, if you’re inspired to prepare something more exquisite and difficult, you can take advantage of the two recipes below. 

Recipe#1 Creamy Kohlrabi Soup

For the following kohlrabi recipe soup you will need these ingredients: 

• ¼ cup uncooked orzo pasta
• 1 medium chopped onion
• 2 tablespoons butter
• 2 ½ cups milk
• 1 pound kohlrabi, peeled and cut into 1/2-inch dice
• 2 ½ cups vegetable broth
• 1 large bay leaf
• salt and ground black pepper to taste

Directions: 

1. Melt butter in a large pot over medium-low heat. Toss onions into the butter and stir for about 10 minutes. 
2. Add kohlrabi; cook and stir for 2 minutes. Then add milk, broth, and bay leaf; bring to a boil. 
3. Reduce the heat to low and simmer kohlrabi for 25 minutes until it’s tender.
4. Remove and discard the bay leaf. Blend soup with a blender. Season with salt and pepper.
5. Add orzo pasta and simmer until the orzo is tender. 

Nutrition facts per serving (4)

Read more: Easy Healthy Blueberry Recipes for Your Breakfast

Recipe#2 Keto Air-Fryer Fries

Among many keto kohlrabi recipes, this one turns into your ideal healthy snack for another movie night or friends gathering. The ingredients you’ll need are:

• 1b raw kohlrabi
• 2 tablespoons virgin olive oil 
• 1 teaspoon paprika
• 0.5 teaspoon garlic powder
• 1 teaspoon Kosher salt

Directions: 

1. Cut the leaves from the kohlrabi root.
2. Once peeled, slice the root into ¼” rounds and then cut into ¼” thick julienne slices.
3. Toss the julienne strips into a large mixing bowl.
4. Add the rest of the ingredients and combine well. 
5. Add half of the kohlrabi fries into the air fryer basket and cook for 10 minutes at 350 F.
6. Shake the basket and then cook for 6 minutes at a higher temperature of 400 F.
7. Transfer the fries to a plate and add more salt if desired. 

Nutrition facts per serving

What Does Kohlrabi Taste Like?

If you’ve never tried kohlrabi and are wondering what it tastes like, we’ve got the answer for you. Kohlrabi has a taste similar to a broccoli stalk or cabbage, yet it’s milder and sweeter. Don’t forget to remove the tough outer peel if you’re planning to eat it raw or cook something with it. 

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Is Kohlrabi Gut Healthy?

Yes, kohlrabi is gut-healthy, being a great source of soluble and insoluble fiber. Water-soluble fiber helps maintain healthy blood sugar and cholesterol levels, while insoluble fiber helps add bulk to your stool and promote regular bowel movements (8).

Moreover, fiber is the main source of food for healthy gut bacteria, such as Lactobacilli and Bifidobacteria. These bacteria ferment fiber and create short-chain fatty acids, which nourish the cells of your gut lining. 

What Are the Disadvantages of Kohlrabi?

• It is considered safe for most people to consume kohlrabi in typical food amounts. However, it is not clear what may be the adverse effects from eating excessive amounts of kohlrabi. Talk to your healthcare provider if you have questions or concerns.

Read more: Healthy Mediterranean Recipes: The Foods You Can Try on Your Diet

FAQs

• Is kohlrabi a carb?

No, kohlrabi is an excellent keto-friendly vegetable as it’s low in carbs. Therefore, adding kohlrabi to your keto diet is great.

• Can I eat kohlrabi raw?

Yes, you can eat raw kohlrabi but essentially don’t forget to remove the tough outer peel if you’re planning to eat it raw.

• Is kohlrabi better for you than potatoes?

Kohlrabi may have certain advantages potatoes: With just 36 calories per 100 grams compared to 77 calories per 100 grams of potatoes, kohlrabi is a great option for anyone watching the calorie consumption; additionally, kohlrabi is highly nutritious, being a potent source of vitamin C, fiber, potassium, and antioxidants; Kohlrabi also contains fewer carbs compared to potatoes with only 8 grams of carbs per 100 grams compared to 17 grams of carbs per 100 grams of potatoes. 

• How to tell if kohlrabi is bad?

You should look at the color of the outer skin and leaves to tell whether it’s bad. If the color of the outer skin or leaves is yellow or brown then the kohlrabi may be starting to spoil. You can also look for soft spots or a mushy texture as signs of spoilage.. 

The Bottom Line

Kohlrabi is a bulb-shaped vegetable with a crunchy texture that can be eaten either raw or cooked. This vegetable is packed with vitamin C, potassium, antioxidants, and other nutrients that positively impact our health. 

Today you’ve learned the best kohlrabi recipe ideas. Enjoy the meals and stay healthy.