The taste of kohlrabi alone can be daunting for some and the appearance lends itself to that of a boring root. But don’t be shy give it a try!
Most people will benefit from chopping or slicing kohlrabi into small cubes or slices for their first outing working up to kohlrabi marinated chips and recipes that give way to big kohlrabi flavor.
Kohlrabi has an extremely high nutrient to calorie ratio. Meaning it’s more nutrient dense than some vegetables. The amount of Vitamin C in one cup of kohlrabi is 140% of your RDI. Keeping a steady supply of vitamin C in your diet can aid in iron absorption. The amount of potassium in one kohlrabi is 14% RDI. Potassium assist in nerve and muscle function as well as moving water and nutrients. Kohlrabi contain glucosinolates, which break down into compounds that researchers think may help protect against many kinds of cancer.
My favorite kohlrabi recipes are quick and easy.
1. Kohlrabi ‘chips’ – Peel kohlrabi with sharp knife. Use mandolin to slice kohlrabi into thin chips resembling potato chips. I then place the chips into a mixing bowl. In a seperate bowl I whisk together olive oil, lemon juice, sea salt, and herbs. For herbs I use anything from mint, chives, parsley, cilantro, thyme…. I then pour mixture over the top of the chips and stir. Then I place the chips in the fridge to chill and marinate. Next step is to enjoy their juicy and refreshing flavor. Another common mixture to pour over the chips is vinegar, sugar, salt and hot-sauce.
2. Incorporating kohlrabi – I incorporate peeled and cubed kohlrabi into kale salads, stir fries, and soups.
3. Kohlrabi and apple slaw –
2 tart apples, cored & grated or julienned on a mandolin
2 large kohlrabi or four small, peeled & grated or julienned on a mandolin
2 Shallots, diced (1/2 of an onion also works)
4 tablespoons Italian parsley, coarsely chopped
2 tablespoons olive oil
1 tablespoon sherry vinegar
Season with salt and pepper. Refrigerate for best flavor. Try adding cucumbers!
4. Roasted kohlrabi cubes – I really enjoy the taste of kohlrabi with pork and fish. I will peel kohlrabi and cut it into cubes. Then place it in a mixing bowl. I typically use sesame or olive oil to provide some fat for roasting. Then add seeds and or herbs to suite the dish you are preparing with the kohlrabi cubes. I like sesame oil, soy sauce, and sesame seeds to accompany a pork style dish. I prefer the olive oil for fish dishes and season them with fennel and poppy seeds.
5. Kohl Slaw
(courtesy of Harmony Valley Farm)
2 to 3 kohlrabi bulbs
1 to 2 broccoli stems (optional)
1 tsp sea salt
¼ cup mayonnaise
1 tbsp rice vinegar
1 tbsp sugar
Large pinch of dill or fennel leaves, chopped
Clean and peel the kohlrabi. Cut the kohlrabi, carrots and broccoli into small, thin strips (julienne), or shred with a grater. Toss the vegetables with salt, and let them sit for a few minutes. Rinse with water then pat dry. In a bowl, combine remaining ingredients, then add vegetables. Chill before serving. Serves 4 to 6.