Kohlrabi - What is that?

Earlier this Spring I stopped at a local natural foods store to select from the organic plant starts for my garden.  Among the usual spring vegetables I found kohlrabi.  At the time, I couldn’t even remember what it looked like let alone how to eat it.  I decided to try them and put the small tender plants in the ground.  Next I went home to find out what it was!

Kohlrabi’s origin in nature is the same as the more familiar cabbage, broccoli, cauliflower, and Brussels sprouts. All are bred from the wild cabbage plant.  The name is German in origin and kohlrabi is also known as a German turnip.  “Kohl” means cabbage and “Rabi” means turnip. 

Kohlrabi has an unusual appearance that distinguishes it from other members of the cabbage family. Instead of a head of closely packed leaves, there is a globular swelling of the stem just above the ground. The leaves are similar to those of a turnip.  Both the bulb and leaves can be eaten cooked or raw, and the bulb has a similar taste and texture to broccoli stems.

There are several varieties commonly available, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as "Superschmelz"), Purple Danube, and White Danube.

Is it even better than broccoli?  I compared the nutritional value of kohlrabi to broccoli stems (100 g each, which is just less than 1 cup of raw kohlrabi or 1 broccoli stalk) and what I discovered is that they are very similar and both are nutrition superstars.

Both are very low in calories (<30 kcal) and rich in fiber, potassium, and provide more than the daily recommended amount of vitamin C!  While broccoli stalks contain slightly more folate, vitamin A, and manganese than kohlrabi, the nutrient balance completeness score using the Nutrition Data website was practically identical. 

How to eat it? The kohlrabi bulb is woody on the outside and should be peeled before eating or cooking it.  Enjoy kohlrabi sliced thin and eaten raw like a radish, roasted with olive oil, or steamed and added to soups, stir fry or even pasta dishes. 

This week I had the opportunity to use the first produce ready from my garden – kohlrabi!  I found a great recipe for Asian Kohlrabi slaw and served it with an Asian marinated grilled chicken breast. 

Now that you know what it is, don’t pass it by the next time you are in the grocery store!