Category: Vegetables
🤔 What Is Kohlrabi?
Kohlrabi is a unique vegetable from the cabbage family, known for its round, bulbous stem that grows above the ground. It has a crisp, juicy texture similar to a broccoli stem or an apple, with a mild, sweet flavor reminiscent of turnips and cabbage, making it delicious both raw in slaws and cooked in roasts or soups.
Quick Reference Card
| Condition | Ideal Storage | Duration |
|---|---|---|
| Whole/Unpeeled Kohlrabi | Refrigerator (crisper drawer) | 2-3 weeks |
| Cut/Peeled Kohlrabi | Refrigerator: 0-4°C (32-39°F) | 3-5 days |
| Frozen | Freezer: -18°C (0°F or below) | 10-12 months |
The Triple-S Method
Master the three essential steps for food success:
🛒 SHOP SMART: Selection Guide
- Choose small to medium-sized bulbs (no larger than a tennis ball) for the best flavor and texture.
- The bulb should be very firm and heavy for its size.
- If leaves are attached, they should be fresh and green, not wilted or yellow.
Appearance
Look for smooth skin, whether pale green or purple, without any cracks or soft spots. Large bulbs can be tough and woody inside.
Smell
Fresh kohlrabi has a mild, sweet, and slightly peppery smell. A strong, off-putting odor indicates spoilage.
Texture
The bulb should be rock-hard. Any give or softness is a sign that the kohlrabi is old and has lost its crispness.
Common Varieties / Types
Kohlrabi varieties are distinguished by their color, but their taste is very similar.
- White Vienna: A common heirloom variety with a pale green bulb and a crisp, sweet flavor.
- Purple Vienna: Features a striking purple skin, but the flesh inside is the same creamy white as the green variety. It is often slightly sweeter.
📅 Seasonal Buying Guide
North America (USA/Canada)
Kohlrabi is a cool-season crop. It has two main seasons: a spring harvest and a larger one in the autumn. It is often found at farmers’ markets during these times.
Europe
A popular vegetable in Central and Eastern Europe, with a peak season in the late autumn and winter.
Australia/New Zealand
The peak season for kohlrabi is during the cooler months of autumn and winter.
Tropical/Subtropical Regions
Kohlrabi prefers a temperate climate and is not widely grown in hot, tropical regions. It may be available as a specialty import.
Seasonal Quality Variations
Kohlrabi harvested in its cool-season peak will be sweeter and more tender. Hot weather can cause the bulbs to become woody and develop a stronger, more bitter flavor.
❄ STORE FRESH: Storage Guide
- Whole bulb (leaves removed): Refrigerator for 2-3 weeks.
- Cut or peeled: Refrigerator in an airtight container for 3-5 days.
- Leaves: Store separately and use within 1-2 days.
Storage Method Details
Refrigerator (Whole): First, remove the leaves and stems, as they will draw moisture from the bulb. Store the unwashed bulb in the crisper drawer of your refrigerator, where it will stay fresh for several weeks.
Refrigerator (Cut): Once peeled and cut, kohlrabi should be stored in an airtight container in the refrigerator to prevent it from drying out. It will remain crisp for 3-5 days.
Kohlrabi’s dense structure and skin make it a good keeper. Removing the leaves prevents moisture loss from the bulb, and the cold temperature of the refrigerator slows down its respiration, preserving its crisp texture.
Ethylene Production/Sensitivity
Kohlrabi is sensitive to ethylene gas. Store it away from ethylene-producing fruits like apples and bananas to prevent it from spoiling prematurely.
Revival Techniques
If a kohlrabi bulb has become slightly soft, it can still be used in cooked dishes. Peeling and roasting it will concentrate its sugars and mask the slight loss of crispness.
⚠ STAY SAFE: Food Safety Tips
- Max Time at Room Temp: 2 Hours (once cut)
Understanding Food Safety Rules
Because it grows close to the ground, the FDA advises washing and scrubbing the kohlrabi bulb thoroughly under running water before peeling to remove any soil-borne contaminants.
Reheating Methods
Reheat cooked kohlrabi until hot.
Oven/Toaster Oven
The best method for reheating roasted kohlrabi. Spread on a baking sheet and heat at 200°C (400°F) for 5-10 minutes.
Stovetop
Sauté cooked kohlrabi in a hot skillet with a little oil or butter until warmed through.
Date Labels Explained
Fresh kohlrabi does not have a date label. Use its firmness as the main guide to freshness.
Allergen Information
- Contains: None of the top 9 allergens.
⚠ Special Safety Considerations
As a member of the cruciferous vegetable family, kohlrabi can cause gas and bloating in sensitive individuals, especially when eaten raw.
Pesticide Residue Information
The tough outer peel provides a good barrier against pesticides. However, the FDA still recommends washing the exterior well before you peel and cut into the vegetable.
🧊 Freezing & Thawing Guide
Freezing Effects & Preparation
Raw kohlrabi does not freeze well, as it becomes watery and soft upon thawing. Cooked kohlrabi freezes much better.
For best results, the USDA suggests blanching it first. Peel and cube the kohlrabi, boil for 2-3 minutes, then cool in an ice bath. Dry thoroughly and freeze in a single layer on a baking sheet before transferring to freezer bags.
Recommended Thawing Methods
Add frozen, blanched kohlrabi directly to soups or stews. For other uses, thaw it in the refrigerator.
Not Recommended
Do not freeze kohlrabi if you plan to eat it raw or in a slaw.
🔥 Cooking Information
Quick Cooking Reference
Kohlrabi’s tough outer skin must be peeled before use. Its crisp flesh can be enjoyed raw or cooked.
| Method | Prep Style | Time | Result |
|---|---|---|---|
| Raw | Julienned/Sliced | N/A | Crisp, crunchy, mildly sweet |
| Roasting | Cubed | 20-30 min at 200°C (400°F) | Tender, sweet, caramelized |
| Boiling | Cubed | 15-20 min | Soft, tender (for mashing) |
Cooking Methods for Kohlrabi
Cooking brings out the sweetness of kohlrabi.
Raw
Peel the bulb thoroughly to remove the fibrous outer layers. Slice or julienne the crisp white flesh and add it to salads and slaws for a refreshing crunch.
Roasting
Peel and cube the kohlrabi, toss with oil and seasonings, and roast at 200°C (400°F) for 20-30 minutes. It becomes tender, sweet, and nutty, similar to a roasted turnip.
Mashing
Boil or steam peeled kohlrabi cubes until very soft. Drain well and mash with butter, cream, and seasonings for a delicious and low-carb alternative to mashed potatoes.
📊 Nutritional Information
Average values per 100g (approx. 3.5 oz) portion
- High in: Vitamin C, Fiber
- Good source of: Vitamin B6, Potassium
Kohlrabi (Raw/Fresh)
- Calories: 27 kcal
- Protein: 1.7g
- Fat: 0.1g
- Carbohydrates: 6g
- Fiber: 3.6g
Kohlrabi (Cooked/Prepared)
- Calories: 29 kcal (boiled)
- Protein: 1.8g
- Fat: 0.1g
- Carbohydrates: 7g
- Fiber: 1.2g
Key Nutrients & Their Benefits
- Vitamin C: Kohlrabi is an excellent source of this powerful antioxidant, which is vital for a healthy immune system and skin health.
- Dietary Fiber: The high fiber content helps support a healthy digestive system and promotes feelings of fullness.
- Glucosinolates: As a member of the cabbage family, kohlrabi contains these compounds which have been studied for their potential health benefits.
Nutritional data is an estimate. Consult with a nutritionist for personalized advice.
🌎 Sustainability & Sourcing
Kohlrabi is a hardy and relatively fast-growing crop, making it a sustainable choice for gardeners and farmers. It is not as widely grown commercially as other vegetables, so it is often found at local markets.
Choosing locally grown kohlrabi during its cool-season peaks in spring and fall is the most sustainable option, ensuring freshness while supporting local food systems.
🔄 Substitutions & Alternatives
For its crisp, raw texture, broccoli stems or jicama are good substitutes. For its mild, sweet flavor in cooked dishes, turnips or the bulb of a fennel plant are excellent alternatives.
In a mash, it can be substituted with cauliflower or celeriac.
🔪 Recommended Tools
A sharp, sturdy vegetable peeler or a paring knife is essential for removing the tough outer skin of the kohlrabi bulb. A mandoline slicer is great for creating thin, uniform slices for salads.
💡 Pro Tips
♻ Waste Reduction
Don’t discard the kohlrabi leaves if they are fresh. They are edible and nutritious and can be cooked just like kale or collard greens—sautéed with a little garlic for a delicious side.
✨ How to Revive It
If a kohlrabi bulb feels slightly soft, you can peel it and soak it in ice water for an hour to restore some of its crispness before using it raw in a slaw.
❓ FAQ
A: Raw kohlrabi tastes like a mild, sweet, and crisp cross between a broccoli stem and a turnip. When cooked, it becomes even sweeter and more tender.
A: No, the outer skin is very tough and fibrous and should always be peeled off before eating, whether you plan to cook it or eat it raw.
A: You eat the swollen, bulbous stem. The leaves are also edible if they are young and tender.
A: A woody or fibrous texture is usually a sign that the kohlrabi was allowed to grow too large or was grown in weather that was too hot. This is why it’s best to choose smaller bulbs.
A: The only difference is the color of the skin. The flesh inside is the same creamy white, and they taste virtually identical, though some find the purple variety to be slightly sweeter.
A: No, technically it is a swollen stem that grows above the ground, not a root that grows below. It is often treated like a root vegetable in cooking, however.
A: Yes, the leaves are perfectly edible and are a great source of nutrients. They can be cooked like kale or spinach.
A: Yes, it is relatively low in carbohydrates and is a popular choice for low-carb and keto diets as a substitute for potatoes.
A: One of the best ways to enjoy its unique texture is to eat it raw, julienned into a crisp slaw. For cooking, roasting is excellent as it brings out a wonderful sweetness.
A: It can be less common in major supermarkets but is a frequent sight at farmers’ markets, especially in the fall and spring.