Nutritional Value and Health Benefits of Kohlrabi

Kohlrabi is a vegetable closely related to cabbage, Brussels sprouts, kale, and broccoli. In fact, it goes by the name "cabbage turnip," but some say that it tastes more like a radish. It consists of a red or green bulb with stems sprouting from the top and sides. The stems have dark green leaves, much like collard greens. While most people use only the bulb, the entire plant is edible.

Nutritional Facts

Serving size, 1 cup

• Calories 36.4
• Protein 2.3 grams
• Carbohydrates 8.3 grams
• Dietary Fiber 4.9 grams
• Vitamin D 0 mcg
• Calcium 32.4 mg
• Iron .5 mg
• Potassium 472 mg
   

Preparation and Serving

Peel kohlrabi before using it. If the leaves are still attached, remove them and use them as you would use spinach. Small kohlrabi is more tender, and you can peel them with a paring knife. Kohlrabi can be cut in many ways including cubed, sliced, diced, and julienned. Trim the bulb and pare all traces of the fibrous underlayer beneath the skim before eating.

Kohlrabi can be cut into strips or added to salads raw.  It's also versatile cooked, many times with a drizzle of olive oil and salt & pepper.  You can slice the bulb into thick slices for baking, or diced into small pieces for steaming, and larger cubes for grilling. 

Preservation

Canning

Not recommended for home canning.

Freezing

• Choose compact white heads.
• Trim off leaves and cut head into pieces about 1 inch across.
• If necessary to remove insects, soak for 30 minutes in solution of salt and water (4 teaspoons salt per gallon water). Drain.
• Water blanch for 3 minutes in water containing 4 teaspoons salt per gallon water.
• Cool promptly, drain and package, leaving no headspace.
• Seal and freeze.
   

Storing

Kohlrabi can be stored in the refrigerator for about two-weeks. Remove the leaves and stems and place the kohlrabi in sealed perforated plastic bags. Store between 32-40 degrees (F). Kohlrabi likes it cold and needs the crisper for humid storage. Don't throw away the leaves, you can eat them as well.  Place leaves in a damp paper towel in a loose plastic bag. Use within three days. The National Center for Home Food Preservation has ideas for storing vegetables.