Roasted Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Roasted kohlrabi is a nutritious cruciferous vegetable that is rich in fiber and vitamin C, offering a unique flavor and texture when cooked. It is low in calories and high in water content, making it a great addition to a healthy diet.
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
Best enjoyed roasted with a drizzle of olive oil and seasoning. Can also be steamed or sautéed for a different texture.
Smart Selection & Storage
Choose kohlrabi that is firm and heavy for its size, with smooth skin and no blemishes.
Keep kohlrabi in the refrigerator, wrapped in a plastic bag to retain moisture and freshness.
Myths vs Realities
Healthy Recipes
Roasted Kohlrabi and Quinoa Salad
This vibrant salad combines roasted kohlrabi with protein-packed quinoa and fresh herbs for a nutritious and filling dish.
- 2 medium kohlrabi, peeled and cubed
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1/4 cup chopped parsley
- 1/4 cup chopped mint
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss the kohlrabi cubes with olive oil, salt, and pepper, and spread them on a baking sheet.
- 2. Roast the kohlrabi for 25-30 minutes until golden and tender, stirring halfway through.
- 3. In a saucepan, bring vegetable broth to a boil, add quinoa, reduce heat, cover, and simmer for 15 minutes. Fluff with a fork, then combine with roasted kohlrabi and herbs.
Spicy Roasted Kohlrabi Tacos
These flavorful tacos feature roasted kohlrabi seasoned with spices, served in corn tortillas with a zesty avocado sauce.
- 2 medium kohlrabi, peeled and diced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 8 corn tortillas
- 1 avocado
- 1 lime, juiced
- Salt to taste
- 1. Preheat the oven to 425°F (220°C). Toss diced kohlrabi with chili powder, cumin, and salt, then spread on a baking sheet.
- 2. Roast for 20-25 minutes until crispy and golden.
- 3. Blend avocado with lime juice and a pinch of salt to make the sauce. Serve roasted kohlrabi in tortillas topped with avocado sauce.
Kohlrabi and Chickpea Buddha Bowl
A nourishing bowl filled with roasted kohlrabi, chickpeas, and a variety of colorful veggies, drizzled with tahini dressing.
- 2 kohlrabi, peeled and sliced
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup spinach
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss kohlrabi and chickpeas with olive oil, salt, and pepper, then roast for 25 minutes.
- 2. In a bowl, combine spinach, cherry tomatoes, and roasted kohlrabi and chickpeas.
- 3. Whisk tahini with lemon juice and drizzle over the bowl before serving.
Roasted Kohlrabi and Apple Slaw
A crunchy slaw combining roasted kohlrabi and fresh apples, dressed in a tangy apple cider vinaigrette.
- 2 kohlrabi, peeled and julienned
- 1 apple, julienned
- 1/4 cup apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Roast kohlrabi for 20 minutes until tender.
- 2. In a bowl, whisk together apple cider vinegar, honey, olive oil, salt, and pepper.
- 3. Combine roasted kohlrabi and apple in a bowl, drizzle with dressing, and toss to combine.
Kohlrabi and Feta Stuffed Peppers
Bell peppers stuffed with a savory mixture of roasted kohlrabi, feta cheese, and herbs for a delightful main dish.
- 2 kohlrabi, peeled and diced
- 4 bell peppers, halved and seeded
- 1/2 cup feta cheese, crumbled
- 1/4 cup chopped dill
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Toss kohlrabi with olive oil, salt, and pepper, then roast for 25 minutes.
- 2. In a bowl, mix roasted kohlrabi, feta, and dill. Stuff the mixture into halved bell peppers.
- 3. Place stuffed peppers in a baking dish and bake for an additional 20 minutes.
Roasted Kohlrabi and Carrot Mash
A creamy, healthy alternative to mashed potatoes, featuring roasted kohlrabi and carrots blended to perfection.
- 2 kohlrabi, peeled and chopped
- 3 carrots, peeled and chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup Greek yogurt
- 1. Preheat the oven to 400°F (200°C). Toss kohlrabi and carrots with olive oil, salt, and pepper, then roast for 30 minutes.
- 2. Transfer roasted vegetables to a blender, add Greek yogurt, and blend until smooth.
- 3. Serve warm as a side dish.
Roasted Kohlrabi and Spinach Frittata
A protein-packed frittata featuring roasted kohlrabi and fresh spinach, perfect for breakfast or brunch.
- 2 kohlrabi, peeled and diced
- 1 cup spinach
- 6 eggs
- 1/4 cup milk
- 1/2 cup shredded cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C). Roast kohlrabi for 25 minutes until tender.
- 2. In a bowl, whisk together eggs, milk, salt, and pepper. Stir in roasted kohlrabi, spinach, and cheese.
- 3. Pour the mixture into a greased oven-safe skillet and bake for 20 minutes until set.
Kohlrabi and Lentil Soup
A hearty and nutritious soup featuring roasted kohlrabi and lentils, perfect for a cozy meal.
- 2 kohlrabi, peeled and diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Roast kohlrabi for 20 minutes until tender.
- 2. In a large pot, sauté onion and garlic until translucent. Add lentils, vegetable broth, thyme, and roasted kohlrabi.
- 3. Simmer for 30 minutes until lentils are cooked. Season with salt and pepper before serving.
Roasted Kohlrabi and Beet Salad
A colorful salad featuring roasted kohlrabi and beets, topped with a citrus vinaigrette for a refreshing dish.
- 2 kohlrabi, peeled and diced
- 2 beets, peeled and diced
- 1/4 cup olive oil
- 2 tablespoons orange juice
- Salt and pepper to taste
- Mixed greens for serving
- 1. Preheat the oven to 400°F (200°C). Toss kohlrabi and beets with olive oil, salt, and pepper, and roast for 30 minutes.
- 2. In a small bowl, whisk together olive oil, orange juice, salt, and pepper.
- 3. Serve roasted vegetables over mixed greens and drizzle with vinaigrette.
Kohlrabi and Avocado Sushi Rolls
Delicious sushi rolls filled with roasted kohlrabi and creamy avocado, perfect for a healthy snack or meal.
- 2 kohlrabi, peeled and julienned
- 1 avocado, sliced
- 2 cups sushi rice, cooked
- 4 sheets nori
- Soy sauce for dipping
- 1. Preheat the oven to 400°F (200°C). Roast kohlrabi for 20 minutes until tender.
- 2. Lay a sheet of nori on a bamboo mat, spread sushi rice evenly, and layer roasted kohlrabi and avocado.
- 3. Roll tightly, slice, and serve with soy sauce.
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 prepare kohlrabi?
Kohlrabi can be peeled and eaten raw, or cooked by roasting, steaming, or sautéing.
Is kohlrabi healthy?
Yes, kohlrabi is low in calories and high in fiber, vitamins, and minerals, making it a nutritious addition to any diet.
Can you eat kohlrabi leaves?
Yes, the leaves are edible and can be cooked similarly to kale or collard greens.
How do you store kohlrabi?
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to two weeks.
What does roasted kohlrabi taste like?
Roasted kohlrabi has a sweet, nutty flavor with a tender texture, similar to roasted turnips or potatoes.
Can kohlrabi be frozen?
Yes, kohlrabi can be blanched and then frozen for later use.
What are the best seasonings for roasted kohlrabi?
Olive oil, salt, pepper, garlic, and herbs like rosemary or thyme complement roasted kohlrabi well.