Kohlrabi: Understanding The Unique Flavor And Top Benefits

Kohlrabi (nukal), often called a “German turnip,” is a lesser-known but versatile vegetable that deserves a spot in your kitchen. With its bulbous shape and leafy greens, nukal vegetable offers a unique flavor that’s a mix of broccoli and cabbage, with a hint of sweetness. 

This nutrient-packed veggie is rich in vitamins C and B6, potassium, and fiber, making it a healthy addition to any meal. Whether you’re looking to add a new twist to your salads, stir-fries, or roasts, nukal vegetables can do it all. 

You can enjoy it raw, thinly sliced in salads, or cooked, where it adds a delightful crunch and mild flavor to dishes. Moreover, you can also eat its leaves, preparing them just like any other leafy green vegetable. In this blog, we’ll explore everything you need to know about nukal vegetables, from selecting and storing them to delicious recipes and cooking tips. 

Get ready to discover the wonderful world of nukal vegetable! Moreover, effective weight loss plans should incorporate balanced nutrition, regular exercise, and sustainable lifestyle changes to ensure long-term success.

Understanding Kohlrabi

Kohlrabi also known as “nukal vegetable”, and often referred to as the “German turnip,” is a unique and versatile vegetable belonging to the Brassica family, which includes broccoli, cabbage, kale, and Brussels sprouts. 

Despite its name, the nukal vegetable is not a root vegetable but a stem vegetable, distinguished by its bulbous, swollen stem. Moreover, the bulb can be green, white, or purple and has large, edible leaves resembling kale or collard greens on top.

Kohlrabi has a taste that combines the flavors of broccoli and cabbage with a hint of sweetness. The texture of the bulb is crisp and juicy, similar to a radish or broccoli stem, making it a refreshing addition to various dishes. Furthermore, you can eat both the bulb and the leaves, enjoying them raw or cooked.

Nutritionally, this vegetable is a powerhouse, rich in vitamin C, vitamin B6, potassium, and fiber. It’s also low in calories, making it an excellent choice for those looking to maintain a healthy diet. Moreover, nukal can be used in salads, slaws, soups, and stir-fries, offering versatility in the kitchen. Its mild flavor and crunchy texture make it a delightful addition to any meal.

Moreover, according to research from NCBI, genes related to the biosynthesis of anthocyanins in nukal have been identified and characterized.

Nutritional Profile Of Kohlrabi

Kohlrabi packs essential nutrients, making it a healthy addition to your diet. Here’s a detailed breakdown of the nutritional content per 100 grams of nukal vegetable:

Nutrient	Amount per 100 grams
Calories	27 kCal
Protein	1.7 g
Carbohydrates	6.2 g
Fibre	3.6 g
Calcium	24 mg
Magnesium	19 mg
Phosphorus	46 mg
Potassium	350 mg
Sodium	20 mg
Vitamin C	62 mg
Beta carotene	22 µg
Folate	16 µg

Moreover, according to research from NCBI, consuming high levels of anthocyanins is linked to a lower risk of heart attacks in younger and middle-aged women.

Benefits Of Kohlrabi

This vegetable offers numerous health benefits, making it a valuable addition to your diet. Furthermore, here are some detailed benefits of incorporating this vegetable into your meals:

1. High In Fiber: With 3.6 grams of fiber per 100 grams, this vegetable aids in digestion by promoting regular bowel movements and preventing constipation. A high-fiber diet also helps maintain a healthy weight by keeping you feeling full longer.
   
2. Low In Calories: This vegetable is low in calories, with just 27 kCal per 100 grams, making it an ideal food for weight management. Moreover, its low-calorie content combined with high fiber can help reduce overall calorie intake.
   
3. Rich In Potassium: Containing 350 mg of potassium per 100 grams, this vegetable helps regulate blood pressure by balancing sodium levels in the body. In addition, potassium is also crucial for proper muscle and nerve function.
   
4. Supports Bone Health: This vegetable provides essential minerals like calcium (24 mg) and phosphorus (46 mg) per 100 grams, which are vital for maintaining strong and healthy bones. Moreover, these minerals work together to support bone density and prevent osteoporosis.
   
5. Rich In Vitamin C: This vegetable is an excellent source of vitamin C fruits and vegetables, providing about 62 mg per 100 grams. This powerful antioxidant helps boost the immune system, supports collagen production for healthy skin, and enhances the absorption of iron from plant-based foods.
   
6. Contains Antioxidants: In addition to vitamin C, this vegetable contains other antioxidants like beta carotene (22 µg). Antioxidants help protect the body from oxidative stress and reduce the risk of chronic diseases, including heart disease and cancer.
   
7. Boosts Heart Health: The fiber, potassium, and antioxidants in kohlrabi contribute to overall heart health. Moreover, fiber helps lower cholesterol levels, while potassium helps maintain healthy blood pressure. Antioxidants reduce inflammation and prevent arterial damage.
   
8. Provides Essential Nutrients: Kohlrabi is a good source of several essential nutrients, including magnesium (19 mg) and folate (16 µg) per 100 grams. Magnesium supports muscle and nerve function, while folate is important for DNA synthesis and cell division, especially during pregnancy.

Moreover, the antioxidant and anti-adipogenic effects of Kohlrabi potentially manage or treat obesity.

How To Prepare Kohlrabi?

Preparing kohlrabi is simple and can be done in just a few steps. Whether you plan to eat it raw or cooked. Morover, here’s a detailed guide on how to get kohlrabi ready for your recipes:

1. Trim The Leaves: Start by cutting off the leaves at the base of the bulb. You can eat these leaves in salads or sauté them like other greens.
   
2. Wash Thoroughly: Rinse the kohlrabi bulb and leaves under cold running water to remove any dirt or debris. Pat them dry with a clean towel.
   
3. Peel The Bulb: Use a vegetable peeler or a sharp knife to remove the tough outer skin of the bulb. The inner flesh should be pale, tender, and slightly crisp.
   
4. Cut As Desired: Depending on your recipe, you can slice, dice, or julienne the peeled kohlrabi. For salads, thin slices or julienne strips work best. For cooking, you can cube or slice it into thicker pieces.
   
5. Preparing The Leaves: If using the leaves, remove the thick central stems and chop the leaves into bite-sized pieces. They can be used in stir-fries, soups, or sautéed with garlic and olive oil.
   
6. Raw Preparation: For raw dishes like salads or slaws, ensure the kohlrabi is thinly sliced or julienned to enhance its crisp texture and mild flavor.
   
7. Cooking Methods: Kohlrabi can be roasted, sautéed, steamed, or added to soups and stews. Thus, cooking times will vary, but generally, kohlrabi becomes tender when roasted for about 25-30 minutes or sautéed for 10-15 minutes.
   
8. Seasoning And Pairing: Kohlrabi pairs well with a variety of seasonings, including garlic, lemon, herbs, and spices. Experiment with different flavors to find what you like best.

In addition, these steps will help you prepare kohlrabi effectively, allowing you to enjoy its unique taste and nutritional benefits in a variety of dishes.

Types Of Kohlrabi

Kohlrabi, known for its versatility and distinct flavor, is enjoyed in various culinary traditions around the world. Moreover, here are some types of kohlrabi and how they are used:

• German Kohlrabi: Commonly used in creamy dishes or added to stews, reflecting its popularity in German cuisine.
  
• Indian Knol-Khol: Known as “knol-khol” or “noolkol,” it is used in curries and stir-fries, often combined with spices like turmeric and mustard seeds.
  
• Italian Kohlrabi: Italians enjoy kohlrabi in fresh salads or as a crunchy addition to antipasto platters, highlighting its versatility in Mediterranean cuisine.
  
• Chinese Kohlrabi: In Chinese cuisine, kohlrabi is sometimes pickled for added flavor complexity or added to stir-fries for a crisp texture.
  
• Eastern European Varieties: In Eastern European countries, kohlrabi is often fermented or pickled, preserving its flavors and enhancing its use in traditional dishes.

Each type of kohlrabi brings its unique culinary twist, from creamy textures in German dishes to vibrant spices in Indian cuisine and refreshing salads in Italy. Its adaptability makes it a favorite ingredient across diverse global kitchens.

Delicious Kohlrabi Recipes

Here are two delicious kohlrabi recipes with a brief introduction:

Kohlrabi Sabzi (Dry Stir-Fry): Enjoy the crisp texture of kohlrabi in this Indian-style sabzi, spiced with mustard seeds, cumin, and turmeric, perfect to pair with roti or rice.

Ingredients:

• 2 medium-sized kohlrabi bulbs, peeled and diced
• 1 onion, finely chopped
• 2 green chilies, slit lengthwise
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• 1 tablespoon oil
• Fresh cilantro leaves for garnish

Instructions:

1. Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
2. Add chopped onions and green chilies. Saute until onions turn translucent.
3. Add diced kohlrabi, turmeric powder, red chili powder, and salt. Mix well.
4. Cover and cook on low heat until kohlrabi is tender, stirring occasionally. It should take about 10-12 minutes.
5. Once cooked, garnish with fresh cilantro leaves and serve hot with roti or rice.

Kohlrabi Kootu (South Indian Style): A comforting South Indian dish where kohlrabi and moong dal are simmered with spices like sambar powder and tempered with mustard seeds and curry leaves, ideal to serve with steamed rice for a wholesome meal.

Ingredients:

• 2 medium-sized kohlrabi bulbs, peeled and diced
• 1/2 cup moong dal (split yellow lentils), washed and drained
• 1 onion, finely chopped
• 1 tomato, chopped
• 1/2 teaspoon turmeric powder
• 1 teaspoon sambar powder (optional)
• Salt to taste

For tempering:

• 1 tablespoon oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1-2 dry red chilies
• A few curry leaves

Instructions:

1. Pressure cook diced kohlrabi and moong dal with turmeric powder and enough water for 2-3 whistles, or until kohlrabi is tender.
2. Heat oil in a pan for tempering. Add mustard seeds, cumin seeds, dry red chilies, and curry leaves. Let them splutter.
3. Add chopped onions and saute until they turn golden brown.
4. Add chopped tomatoes and cook until they turn mushy.
5. Add cooked kohlrabi-dal mixture, sambar powder (if using), and salt. Mix well and simmer for 5-7 minutes.
6. Adjust consistency by adding water if needed. Simmer until flavors blend.
7. Serve hot with rice and enjoy this comforting South Indian kohlrabi dish.

In addition, you must know that the benefits of boiled vegetables for weight loss as they can be seriously be your secret weapon.

Potential Side Effects Of Kohlrabi

Kohlrabi is generally safe and nutritious, but like any food, it may have some considerations to keep in mind:

Here are the potential side effects of consuming kohlrabi:

1. Gas and Bloating: Due to its fiber content, eating large amounts of kohlrabi may cause gas and bloating.
   
2. Digestive Issues: Some individuals may experience digestive discomfort or mild gastrointestinal upset, especially if consuming raw kohlrabi in large quantities.
   
3. Allergic Reactions: Rarely, individuals with allergies to other Brassica vegetables (such as broccoli or cabbage) may experience allergic reactions to kohlrabi.
   
4. Goitrogens: Kohlrabi, like other cruciferous vegetables, contains compounds called goitrogens that may interfere with thyroid function when consumed in very large amounts, although this is more relevant for those with thyroid conditions.
   
5. Oxalates: Kohlrabi contains oxalates, which can contribute to kidney stone formation in susceptible individuals when consumed excessively.
   
6. Pesticide Residue: Conventionally grown kohlrabi may contain pesticide residues, so it’s advisable to wash thoroughly or choose organic options when possible.

If you have concerns about incorporating kohlrabi into your diet, consulting with a healthcare provider can provide personalized advice based on your health status.

How To Store Kohlrabi?

When selecting kohlrabi, look for bulbs that are firm and heavy for their size, with fresh, green leaves. Avoid bulbs that are soft, cracked, or have blemishes. Smaller bulbs tend to be more tender and have a milder flavor, while larger bulbs can be a bit tougher and more fibrous. 

To store kohlrabi, remove the leaves and store them separately in a plastic bag in the refrigerator. In addition, you can store the bulbs in the refrigerator’s crisper drawer for up to two weeks. If the bulbs are very fresh, they may last even longer.

A Word From Fitelo

In conclusion, kohlrabi is a nutritious and versatile vegetable that offers a unique flavor and numerous health benefits. It can be enjoyed raw in salads, slaws, or as crunchy snacks, and cooked in various dishes like soups, stir-fries, and roasts. Kohlrabi is packed with vitamins C and B6, potassium, and fiber, supporting immune health, digestion, and overall well-being.

While kohlrabi is generally safe for most people, it’s important to be mindful of potential side effects such as gas or bloating, especially if consumed in large quantities. Cooking kohlrabi can help reduce the risk of digestive discomfort and mitigate the effects of goitrogens, compounds that may affect thyroid function in excess.

Whether you’re a culinary enthusiast exploring new flavors or seeking to enhance your diet with nutrient-dense foods, kohlrabi is a delightful addition to consider. Experimenting with different recipes and enjoying its crisp texture and mild sweetness can add variety and health benefits to your meals.

Frequently Asked Questions

How Do You Store Kohlrabi? 

Store kohlrabi bulbs in the refrigerator’s crisper drawer for up to two weeks. Separate leaves and store them in a plastic bag.

Can You Eat Kohlrabi Leaves?

Yes, kohlrabi leaves are edible. They can be cooked like other leafy greens or used raw in salads.

Is Kohlrabi Good For Weight Loss? 

Yes, kohlrabi is low in calories and high in fiber, making it a good choice for weight management and healthy eating.

How Do You Prepare Kohlrabi? 

Trim leaves, peel the bulb, and slice or dice as needed. Enjoy raw in salads or slaws, or cook by roasting, sautéing, or adding to soups.

Contact Us Today

We understand it is a bit tricky to decide which diet plan will work for you and which will not; it can be complicated and confusing, so you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your New Year’s resolution.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor or dietitian before starting if you have any concerns.

Eat healthily, live healthy, and enjoy a long, happy life!