Kohlrabi: Crunchy, Cheap Super Veg You Probably Ignore
Kohlrabi is a bulb-like member of the cabbage family that tastes like a sweet, mild broccoli stem. It's cheap, stores well, and works raw or cooked. Want a quick win for more vitamins on your plate? Keep reading — this plant is easy to buy, easy to prep, and surprises guests.
Nutrition is where kohlrabi shines. A single cup (135g) raw gives about 60% of your daily vitamin C, plus fiber, potassium, and a bit of protein. It’s low in calories and carbs but fills you up fast. For people watching blood pressure or aiming to eat whole foods, kohlrabi is a useful swap for starchy sides.
How to pick and store kohlrabi
Choose bulbs that feel firm and heavy for their size with smooth skin and no splits. Small to medium bulbs (about 2–3 inches across) taste sweeter and are less fibrous. If the leaves are attached, they should look fresh and green — use them like kale or chard. Store unwashed bulbs in the crisper in a plastic bag with holes; they keep well for one to two weeks. Remove the leaves before storing if you want a longer shelf life.
Prep basics. Kohlrabi has a thick outer skin that can be fibrous. Peel it with a sharp knife or peeler until you reach the crisp, pale flesh. Cut into sticks, cubes, or thin slices depending on your recipe. The leaves are edible: chop and sauté them with garlic, or add raw to salads.
Quick ways to use kohlrabi
- Raw slaw: julienne kohlrabi, toss with lemon, olive oil, salt, and grated apple for crunch and tang.
- Roast: cube, toss with oil, salt, and pepper, roast at 200°C (400°F) for 25–30 minutes until golden.
- Mash: boil peeled cubes 15–18 minutes, mash with a splash of milk and butter for a lighter mash.
- Soup: add cubes to vegetable or potato soups; they soften and add mild sweetness.
- Pickle: quick-pickle slices in vinegar, sugar, and salt for a bright condiment.
Cooking tips and pairings. Kohlrabi pairs well with apples, fennel, carrots, dill, mustard, yogurt, and smoked fish. If a recipe calls for turnips or jicama, kohlrabi often works as a direct swap. To avoid bitterness, don’t overcook small bulbs; aim to keep a little bite.
Growing and season. Kohlrabi likes cool weather. Sow seeds in early spring or late summer for a fall crop. Space plants 6–12 inches apart and harvest when bulbs reach 2–3 inches wide. Homegrown kohlrabi has a sweeter, more tender texture than store-bought.
Ready to try? Buy one small bulb, slice it raw into a salad, and see how it changes your weeknight meals. You’ll get vitamin C, fiber, and a versatile veg that keeps your plate interesting without adding work.
A typical cup of raw kohlrabi has about 35 calories and 5 grams of carbs, making it great for light meals or snacks. If you have thyroid issues, ask your doctor before eating large amounts raw. Try it sliced with hummus as an easy snack today.
