Baked Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Baked kohlrabi is a nutritious vegetable that is low in calories and high in fiber, making it an excellent choice for weight management and digestive health. It is rich in vitamins and minerals, particularly vitamin C and potassium.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Baked kohlrabi can be prepared by peeling, slicing, and roasting it with olive oil and spices until tender. It can also be enjoyed steamed or sautéed.
Smart Selection & Storage
Choose kohlrabi that is firm and heavy for its size, with smooth skin and no blemishes.
Store kohlrabi in a plastic bag in the refrigerator to keep it fresh for up to two weeks.
Myths vs Realities
Healthy Recipes
Herb-Crusted Baked Kohlrabi
This dish features kohlrabi coated in a fragrant herb mix, baked to golden perfection, offering a nutritious and flavorful side.
- 2 medium kohlrabi, peeled and sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, toss the kohlrabi slices with olive oil, oregano, thyme, salt, and pepper.
- 3. Spread the kohlrabi on a baking sheet and bake for 25-30 minutes until golden and tender.
Spicy Baked Kohlrabi Fries
These crispy kohlrabi fries are seasoned with a spicy blend, making them a healthy alternative to traditional fries.
- 1 large kohlrabi, cut into fry shapes
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper
- Salt to taste
- 1. Preheat the oven to 425°F (220°C).
- 2. Toss kohlrabi fries with olive oil, paprika, cayenne, and salt in a bowl.
- 3. Spread on a baking sheet and bake for 20-25 minutes, flipping halfway through, until crispy.
Baked Kohlrabi and Cheese Casserole
A comforting casserole combining baked kohlrabi with a light cheese sauce, perfect for a healthy family meal.
- 3 medium kohlrabi, peeled and diced
- 1 cup low-fat milk
- 1 cup shredded low-fat cheese
- 1 tablespoon flour
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a saucepan, whisk together milk, flour, salt, and pepper over medium heat until thickened.
- 3. Combine kohlrabi and cheese in a baking dish, pour the sauce over, and bake for 30 minutes until bubbly.
Mediterranean Baked Kohlrabi Salad
A vibrant salad featuring baked kohlrabi, cherry tomatoes, olives, and feta, drizzled with a lemon vinaigrette.
- 2 medium kohlrabi, cubed
- 1 cup cherry tomatoes, halved
- 1/2 cup olives, pitted and sliced
- 1/4 cup feta cheese
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss kohlrabi cubes with olive oil and roast for 25 minutes.
- 3. Combine roasted kohlrabi with tomatoes, olives, feta, and lemon juice in a bowl and serve.
Baked Kohlrabi with Garlic and Parmesan
Deliciously baked kohlrabi tossed with garlic and topped with Parmesan, creating a savory and healthy side dish.
- 2 medium kohlrabi, sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Mix kohlrabi slices with olive oil, garlic, salt, and pepper in a bowl.
- 3. Spread on a baking sheet, sprinkle with Parmesan, and bake for 30 minutes until golden.
Baked Kohlrabi and Quinoa Stuffed Peppers
Colorful bell peppers stuffed with a mixture of baked kohlrabi and quinoa, making for a nutritious and filling meal.
- 2 medium kohlrabi, grated
- 1 cup cooked quinoa
- 4 bell peppers, halved and seeded
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Mix grated kohlrabi, quinoa, cumin, salt, and pepper in a bowl.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.
Baked Kohlrabi and Lentil Patties
These protein-packed patties combine baked kohlrabi and lentils, making a healthy and satisfying vegetarian option.
- 1 medium kohlrabi, grated
- 1 cup cooked lentils
- 1/2 cup breadcrumbs
- 1 egg
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, mix grated kohlrabi, lentils, breadcrumbs, egg, salt, and pepper.
- 3. Form into patties and bake on a greased baking sheet for 20-25 minutes until golden.
Baked Kohlrabi with Honey Mustard Glaze
A sweet and tangy dish featuring kohlrabi baked with a honey mustard glaze, perfect as a side or light main.
- 2 medium kohlrabi, sliced
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1 tablespoon olive oil
- Salt to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Whisk together honey, mustard, olive oil, and salt in a bowl.
- 3. Toss kohlrabi slices in the glaze, spread on a baking sheet, and bake for 25 minutes.
Baked Kohlrabi and Spinach Frittata
A wholesome frittata featuring baked kohlrabi and fresh spinach, perfect for a healthy breakfast or brunch.
- 2 medium kohlrabi, diced
- 2 cups fresh spinach
- 6 eggs
- 1/4 cup milk
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. Sauté kohlrabi in a skillet until tender, then add spinach until wilted.
- 3. Whisk eggs and milk with salt and pepper, pour over kohlrabi and spinach, and bake for 20-25 minutes until set.
Frequently Asked Questions (FAQ)
What is kohlrabi?
Kohlrabi is a type of cabbage that forms a bulbous stem above ground, known for its crunchy texture and mild flavor.
How do you cook kohlrabi?
Kohlrabi can be eaten raw in salads, or cooked by steaming, roasting, or sautéing.
Is kohlrabi good for weight loss?
Yes, kohlrabi is low in calories and high in fiber, making it a great addition to a weight loss diet.
Can you eat kohlrabi leaves?
Yes, kohlrabi leaves are edible and can be cooked similarly to other leafy greens.
How do you store kohlrabi?
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to two weeks.
What nutrients are in kohlrabi?
Kohlrabi is rich in vitamin C, potassium, and dietary fiber, making it a nutritious choice.
Can kohlrabi be eaten raw?
Yes, kohlrabi can be eaten raw and is often used in salads for its crunchy texture.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor that is often compared to a cross between a cabbage and a turnip.