Kohlrabi is a unique and fascinating vegetable that resembles a cross between an alien spaceship and a turnip. A member of the brassica family, including cabbage, broccoli, and kale, kohlrabi stands out with its bulbous shape and crisp texture, packed with a subtle sweetness that sets it apart from other cruciferous vegetables. With its rich vitamin, mineral, and fiber content, kohlrabi is emerging as a nutritional powerhouse, gaining well-deserved attention in the culinary world.
New York-based registered dietitian Samina Kalloo, RDN, CDN, notes that while kohlrabi has long been popular in Europe and Asia, it is just starting to gain traction in the U.S. due to its unique appearance and delicious taste. However, beyond its culinary appeal, kohlrabi offers numerous health benefits, making it a smart choice for overall health.
Despite being often referred to as a “German turnip,” kohlrabi is not a part of the root vegetable family. The word “kohlrabi” is derived from the German language, with “kohl” translating to cabbage and “rabi” to turnip. This peculiar vegetable is a part of the brassica vegetable family, and its entire plant, including its globe, shoots, and leaves, is entirely edible.
Kohlrabi can be found in various skin colors, including green, purple, white, or blue, with an off-white interior. Its flavor is mild and slightly sweet, with a hint of pepper and notes of broccoli and cabbage. As a cooler weather vegetable, it is typically harvested during early spring, fall, or winter, but thanks to its increasing popularity, it is now available year-round in many supermarkets.
The nutrition profile of kohlrabi is impressive, with high water content, fiber, potassium, manganese, magnesium, folate, calcium, and vitamins C and B6. It also contains essential plant compounds, including phenolic acids, anthocyanins, glucosinolates, and isothiocyanate, particularly in its skin, translating into numerous health benefits.
Some of the most notable health benefits of kohlrabi include its support for immune health, heart health, metabolic health, gut health, and brain health. Moreover, it also promotes skin and bone health.
With its impressive health-promoting qualities, kohlrabi can be enjoyed raw or cooked, and it can be found in various recipes. To choose and store kohlrabi, look for bulbs that are heavy, free of cracks or bruising, and show no signs of mildew or rot. For optimal nutrition, consider purchasing kohlrabi with its stems and leaves attached, as they are nutritious and delicious.
All in all, as an emerging culinary trend and a nutritional powerhouse, kohlrabi deserves more attention and recognition for its unique qualities and health benefits.
