Kohlrabi: Not a UFO

I’d like to introduce you to one of my family’s favorite vegetables. It’s called kohlrabi (“coal-rah-bee”). You may have seen this vegetable at your local grocery store, looking like a misshapen UFO. You have likely overlooked it, not knowing what it was or what to do with it. ​

Kohlrabi is a cruciferous vegetable, just like broccoli, cabbage, kale and Brussels sprouts. Like these other vegetables, it grows above ground where part of the stem of the plant swells into a ball close to the soil. Leaves sprout from this ball. Kohlrabi comes in three different colors: white, light green, and purple. The inner flesh is white in all varieties. ​

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What does a kohlrabi taste like? ​

Smaller kohlrabi globes are sweet and juicy like apples. The larger ones are more fibrous and must be peeled before you can enjoy them. While a kohlrabi globe can be stored in the refrigerator for 2-3 weeks (in a container), you need to use the greens and stems (yes, they are edible) as soon as possible. Note: not all kohlrabi is sold with their greens. ​

How do you eat kohlrabi? ​

You can eat this mild-tasting vegetable either raw or cooked. Some ideas for using it are:

1. Grate into a salad or add to coleslaw.
2. Eat sliced like an apple and enjoy with a dip of nut butter or hummus.
3. Include in soups or in a mixed-vegetable stir-fry.
4. Use the chopped greens as you would other greens.
5. Chop the stems to include with your greens. ​

How nutritious is kohlrabi?

Kohlrabi is a nutrient-packed vegetable that has only 48 calories in one cup (sliced and cooked). It is low in sodium and is a good source of dietary fiber, vitamin B6, potassium, copper, manganese, and is an excellent source of vitamin C (1). Studies show that cruciferous vegetables play a key role in cancer-fighting (2), among other health claims. ​

Even though kohlrabi can usually be found year-round, you might not find it in your local grocery store. Request it in the produce section of your grocery store to see if they will order it for you. You can often find it in a natural food market or at an Asian grocery store. It is also more likely to be found in the winter and spring. It is very easy to grow and can be grown even during the winter months in the Pacific NW. ​

I encourage you to try this delicious vegetable - it may become a new family favorite!

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Shredded Kohlrabi with Greens and Peppers

Makes 4-6  Servings

Ingredients:

• 1 kohlrabi (about three-fourths of a pound)
• 1 medium red onion, chopped (about 1 cup)
• 2 Tablespoons olive oil
• 1 medium red pepper, chopped
• 5 ounces of greens, finely chopped (see note below)
• Salt, to taste, or your favorite spice mix (one of mine is below)​​

Directions:

1. If the kohlrabi still has its greens, cut them off at the bulb and finely chop them, stems included (use only if the leaves look fresh, otherwise, buy fresh greens. See Note).
2. If the kohlrabi is larger than 3 inches around, peel it with a knife before using.
3. Cut the globe to a size that will to fit into the hopper of a food processor that has the shredder attachment installed. Shred kohlrabi. If you do not have a food processor, use the larger holes of a cheese grater.
4. Heat a 6-quart pot over medium heat. Add the oil to the hot pot.
5. Add onion to the oil. Cook for 3-5 minutes, stirring occasionally.
6. Add the kohlrabi and red pepper and stir to combine.
7. Continue stirring until the kohlrabi turns from firm to soft and slightly browned. Add more oil as needed to prevent the kohlrabi from burning.
8. Add the greens, stirring until they are wilted, about 5 minutes.
9. Add either salt to taste or your favorite spice mix (start with about 2 teaspoons mix and add more to taste). Stir well to distribute.​

Note: If the kohlrabi does not have greens, buy about five ounces of greens (spinach, kale, Swiss chard, etc.) This dish freezes well.
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Nutrition per serving (1/6th of recipe - no salt added): 74 Calories; 5g Fat; 2g Protein; 7g Carbohydrates; 3g Fiber; 32mg Sodium

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All-Purpose Seasoning

Makes about 2 Tablespoons
Recipe adapted from learningherbs.com
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Ingredients:

• 2 teaspoons oregano
• 1 teaspoon rosemary
• 1 teaspoon fennel (optional)
• 1 teaspoon thyme
• 1 teaspoon salt
• 1/2 teaspoon granulated garlic

Directions:

1. Grind all spices together so that all herbs are a similar size. Store in a jar with a tight lid in a dark place.
2. Shake before using.
3. Delicious in above recipe and on meats and in other vegetable dishes.

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~​Guest Post by Bastyr University Masters of Nutrition Student Nancy Miller
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Resources:
1. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2467/2
2. https://www.ncbi.nlm.nih.gov/pubmed/15035868