Sautéed Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Sautéed kohlrabi is a nutritious vegetable dish that retains the crisp texture and mild flavor of kohlrabi while enhancing its taste through cooking. It is low in calories and high in fiber, making it an excellent addition to a balanced 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 sautéed with a little olive oil and seasoning to enhance its natural flavor. Can also be steamed or roasted.
Smart Selection & Storage
Choose firm kohlrabi with smooth skin and no blemishes. Smaller bulbs tend to be sweeter and more tender.
Store in the refrigerator in a plastic bag. Keep the leaves attached until ready to use to maintain freshness.
Myths vs Realities
Healthy Recipes
Sautéed Kohlrabi with Garlic and Lemon
A refreshing and zesty dish that combines the crunch of kohlrabi with the bold flavors of garlic and lemon, perfect as a side or light main.
- 2 medium kohlrabi, peeled and julienned
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Heat olive oil in a skillet over medium heat.
- 2. Add minced garlic and sauté for 1 minute until fragrant.
- 3. Stir in the kohlrabi, season with salt and pepper, and cook for 5-7 minutes until tender-crisp.
- 4. Remove from heat, drizzle with lemon juice, and garnish with parsley before serving.
Kohlrabi Stir-Fry with Tofu and Bell Peppers
A vibrant stir-fry featuring sautéed kohlrabi, crispy tofu, and colorful bell peppers, packed with protein and nutrients.
- 1 block firm tofu, cubed
- 2 cups kohlrabi, sliced into thin strips
- 1 red bell pepper, sliced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. In a non-stick skillet, heat sesame oil over medium-high heat and add cubed tofu, cooking until golden brown.
- 2. Add kohlrabi and bell pepper to the skillet, stirring in ginger and soy sauce.
- 3. Sauté for 5-6 minutes until vegetables are tender and vibrant, then sprinkle with sesame seeds before serving.
Kohlrabi and Quinoa Salad
A nutritious salad combining sautéed kohlrabi with protein-rich quinoa, fresh herbs, and a tangy vinaigrette for a wholesome meal.
- 1 cup cooked quinoa
- 1 cup kohlrabi, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. Sauté diced kohlrabi in olive oil over medium heat until tender, about 5 minutes.
- 2. In a large bowl, combine cooked quinoa, sautéed kohlrabi, cherry tomatoes, and red onion.
- 3. Whisk together olive oil, apple cider vinegar, salt, and pepper; pour over the salad and toss to combine.
Spicy Kohlrabi and Chickpea Tacos
Tasty tacos filled with sautéed kohlrabi and chickpeas, seasoned with spices and served in corn tortillas for a healthy twist on a classic.
- 1 can chickpeas, drained and rinsed
- 2 cups kohlrabi, shredded
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Corn tortillas
- Avocado slices for topping
- 1. Heat olive oil in a skillet and add shredded kohlrabi and chickpeas, stirring in cumin and chili powder.
- 2. Sauté for 5-7 minutes until kohlrabi is tender and flavors meld.
- 3. Serve the mixture in corn tortillas topped with avocado slices.
Kohlrabi and Carrot Slaw
A crunchy slaw made with sautéed kohlrabi and carrots, tossed in a light vinaigrette for a refreshing side dish.
- 2 cups kohlrabi, julienned
- 1 cup carrots, grated
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- Salt and pepper to taste
- 1. Sauté kohlrabi in olive oil for 3-4 minutes until slightly softened.
- 2. In a bowl, mix sautéed kohlrabi, grated carrots, olive oil, lemon juice, honey, salt, and pepper.
- 3. Toss well and serve chilled or at room temperature.
Kohlrabi and Spinach Frittata
A protein-packed frittata featuring sautéed kohlrabi and fresh spinach, perfect for breakfast or brunch.
- 4 large eggs
- 1 cup kohlrabi, diced
- 2 cups fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup feta cheese, crumbled
- 1. Preheat the oven to 350°F (175°C).
- 2. Sauté diced kohlrabi in olive oil until tender, then add spinach and cook until wilted.
- 3. In a bowl, whisk eggs with salt and pepper, then pour over the kohlrabi and spinach mixture. Sprinkle with feta cheese.
- 4. Transfer the skillet to the oven and bake for 15-20 minutes until set.
Kohlrabi and Apple Slaw with Yogurt Dressing
A delightful slaw combining the crunch of kohlrabi and the sweetness of apples, dressed in a creamy yogurt sauce for a healthy side.
- 2 cups kohlrabi, julienned
- 1 apple, julienned
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a bowl, combine kohlrabi and apple.
- 2. In another bowl, mix Greek yogurt, lemon juice, honey, salt, and pepper to create the dressing.
- 3. Pour the dressing over the kohlrabi and apple, toss to combine, and serve chilled.
Kohlrabi and Lentil Soup
A hearty and nutritious soup featuring sautéed kohlrabi and lentils, perfect for a comforting meal.
- 1 cup lentils, rinsed
- 2 cups kohlrabi, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add diced kohlrabi and lentils, stirring for a few minutes before adding vegetable broth.
- 3. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. Season with salt and pepper.
Kohlrabi and Mushroom Risotto
A creamy risotto made with sautéed kohlrabi and mushrooms, offering a rich flavor while remaining light and healthy.
- 1 cup Arborio rice
- 2 cups kohlrabi, diced
- 1 cup mushrooms, sliced
- 4 cups vegetable broth
- 1 onion, chopped
- 2 tablespoons olive oil
- Parmesan cheese for serving
- 1. In a saucepan, heat vegetable broth and keep warm.
- 2. In a separate pan, heat olive oil and sauté onion until soft, then add mushrooms and kohlrabi.
- 3. Stir in Arborio rice, cooking for 1-2 minutes before adding broth gradually, stirring frequently until creamy. Serve with Parmesan cheese.
Kohlrabi and Beet Salad with Balsamic Glaze
A colorful salad featuring sautéed kohlrabi and roasted beets, drizzled with a balsamic glaze for a sweet and tangy flavor.
- 2 cups kohlrabi, sliced
- 2 medium beets, roasted and sliced
- 2 tablespoons olive oil
- 2 tablespoons balsamic glaze
- Salt and pepper to taste
- Mixed greens for serving
- 1. Sauté sliced kohlrabi in olive oil until tender, about 5 minutes.
- 2. In a large bowl, combine sautéed kohlrabi, roasted beets, and mixed greens.
- 3. Drizzle with balsamic glaze, season with salt and pepper, and toss gently before serving.
Frequently Asked Questions (FAQ)
What is kohlrabi?
Kohlrabi is a cruciferous vegetable that belongs to the cabbage family, known for its bulbous stem and mild flavor.
How do you prepare kohlrabi?
Kohlrabi can be peeled and eaten raw in salads, or cooked by sautéing, steaming, or roasting.
Is kohlrabi healthy?
Yes, kohlrabi is low in calories, high in fiber, and packed with vitamins and minerals, making it a healthy choice.
Can you eat kohlrabi leaves?
Yes, the leaves of kohlrabi 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 does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between cabbage and broccoli.
Can kohlrabi be frozen?
Yes, kohlrabi can be blanched and frozen for later use, although it is best enjoyed fresh.
What are some recipes using kohlrabi?
Kohlrabi can be used in salads, stir-fries, soups, or as a roasted vegetable side dish.