Steamed Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Steamed kohlrabi is a nutritious cruciferous vegetable known for its crisp texture and mild flavor. 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 steamed to retain nutrients; can be seasoned with herbs or spices for enhanced flavor.
Smart Selection & Storage
Choose firm, unblemished kohlrabi with fresh green leaves for the best quality.
Store in the refrigerator in a plastic bag; it can last up to a week.
Myths vs Realities
Healthy Recipes
Steamed Kohlrabi with Lemon-Garlic Dressing
This refreshing dish features tender steamed kohlrabi drizzled with a zesty lemon-garlic dressing, perfect as a side or light main course.
- 2 medium kohlrabi, peeled and cut into cubes
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Steam the kohlrabi cubes for about 10-12 minutes until tender.
- 2. In a small bowl, whisk together olive oil, minced garlic, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the steamed kohlrabi and serve warm.
Kohlrabi and Quinoa Salad
A nutritious salad combining steamed kohlrabi, fluffy quinoa, and fresh herbs for a vibrant and filling meal.
- 1 cup quinoa
- 2 medium kohlrabi, peeled and diced
- 1 cup cherry tomatoes, halved
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Cook quinoa according to package instructions and let it cool.
- 2. Steam the diced kohlrabi for 8-10 minutes until tender.
- 3. In a large bowl, combine quinoa, steamed kohlrabi, cherry tomatoes, parsley, olive oil, salt, and pepper. Toss well and serve.
Kohlrabi Noodles with Pesto
A healthy twist on pasta, these kohlrabi noodles are steamed and tossed with homemade basil pesto for a light yet satisfying dish.
- 2 medium kohlrabi, peeled and spiralized
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 1/4 cup olive oil
- Salt to taste
- 1. Steam the spiralized kohlrabi for 5-7 minutes until just tender.
- 2. In a food processor, blend basil, pine nuts, Parmesan, olive oil, and salt until smooth.
- 3. Toss the steamed kohlrabi noodles with the pesto and serve immediately.
Spicy Kohlrabi Stir-Fry
A quick and spicy stir-fry featuring steamed kohlrabi, bell peppers, and a kick of chili for a healthy weeknight dinner.
- 2 medium kohlrabi, peeled and sliced
- 1 red bell pepper, sliced
- 1 tablespoon olive oil
- 1 teaspoon chili flakes
- Soy sauce to taste
- Sesame seeds for garnish
- 1. Steam the kohlrabi slices for 5 minutes until slightly tender.
- 2. In a skillet, heat olive oil and add the red bell pepper and chili flakes, sautéing for 2-3 minutes.
- 3. Add the steamed kohlrabi and soy sauce, stir-fry for another 2 minutes, and garnish with sesame seeds before serving.
Kohlrabi and Carrot Slaw
A crunchy slaw made with steamed kohlrabi and carrots, dressed in a tangy apple cider vinaigrette for a refreshing side dish.
- 2 medium kohlrabi, peeled and shredded
- 2 medium carrots, shredded
- 1/4 cup apple cider vinegar
- 2 tablespoons honey
- Salt and pepper to taste
- 1. Steam the shredded kohlrabi for 3-4 minutes until just tender.
- 2. In a bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Combine the steamed kohlrabi and shredded carrots in a large bowl, pour the dressing over, and toss to combine.
Kohlrabi and Chickpea Curry
A hearty and healthy curry featuring steamed kohlrabi and chickpeas simmered in a fragrant coconut milk sauce.
- 2 medium kohlrabi, peeled and cubed
- 1 can chickpeas, drained
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- 1. Steam the kohlrabi cubes for 10 minutes until tender.
- 2. In a pot, heat olive oil and add curry powder, stirring for 1 minute.
- 3. Add the steamed kohlrabi, chickpeas, coconut milk, and salt, simmer for 10 minutes, and serve hot.
Kohlrabi and Apple Soup
A creamy yet healthy soup made from steamed kohlrabi and apples, blended to perfection for a comforting dish.
- 2 medium kohlrabi, peeled and chopped
- 1 apple, peeled and chopped
- 4 cups vegetable broth
- 1 onion, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté the onion until translucent.
- 2. Add the kohlrabi, apple, and vegetable broth, bringing to a boil, then simmer for 15 minutes.
- 3. Blend until smooth, season with salt and pepper, and serve warm.
Kohlrabi and Lentil Patties
These protein-packed patties combine steamed kohlrabi and lentils, seasoned and pan-fried for a delicious and healthy meal.
- 2 medium kohlrabi, steamed and mashed
- 1 cup cooked lentils
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mix the mashed kohlrabi, lentils, breadcrumbs, egg, cumin, salt, and pepper until well combined.
- 2. Form the mixture into patties and pan-fry in a little olive oil until golden brown on both sides.
- 3. Serve with a side salad or yogurt dip.
Kohlrabi and Feta Cheese Bake
A delightful baked dish featuring layers of steamed kohlrabi and crumbled feta cheese, topped with herbs for a savory treat.
- 2 medium kohlrabi, peeled and sliced
- 1 cup crumbled feta cheese
- 1/4 cup fresh dill, chopped
- 1/4 cup breadcrumbs
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Steam the kohlrabi slices for 5 minutes until slightly tender.
- 3. Layer the kohlrabi in a baking dish, sprinkle with feta, dill, breadcrumbs, olive oil, salt, and pepper, and bake for 25 minutes until golden.
Kohlrabi Tacos with Avocado Cream
These innovative tacos use steamed kohlrabi as a filling, topped with a creamy avocado sauce for a fresh and healthy meal.
- 2 medium kohlrabi, peeled and sliced thin
- 4 corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- Juice of 1 lime
- Salt to taste
- 1. Steam the kohlrabi slices for 5 minutes until tender.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, and salt until smooth.
- 3. Fill each tortilla with steamed kohlrabi and drizzle with avocado cream 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.
How do you prepare kohlrabi?
Kohlrabi can be eaten raw or cooked; steaming is a popular method to preserve its nutrients.
What are the health benefits of kohlrabi?
Kohlrabi is low in calories, high in fiber, and rich in vitamins and minerals, promoting overall health.
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, unwashed, in a plastic bag to maintain freshness.
Is kohlrabi good for weight loss?
Yes, its low calorie and high fiber content make it a great food for weight management.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between cabbage and broccoli.
Can kohlrabi be eaten raw?
Yes, kohlrabi can be eaten raw, often grated into salads or slaws for added crunch.