Kohlrabi is a low-calorie vegetable that is often used in various recipes. A 1 lb serving of kohlrabi, cooked with salt and drained, has 132 calories, making it a great option for those who are watching their weight.
In addition to being low in calories, kohlrabi is also packed with nutrients that offer various health benefits. For instance, it is a good source of vitamin C, fiber, and antioxidants.
In this article, we'll take a closer look at kohlrabi, its nutritional value, and various health benefits. We'll also share some tips on how to cook and store kohlrabi, as well as some delicious kohlrabi recipes that you can try at home.
Overview of Kohlrabi
Kohlrabi is a member of the cabbage family and has a bulb-shaped stem that grows above the ground. It comes in both green and purple varieties and is a popular vegetable in European cuisine. Kohlrabi is a versatile vegetable that can be eaten raw or cooked. It has a mild, slightly sweet flavor and a crisp texture that makes it a popular ingredient in salads and stir-fries.
Health Benefits of Kohlrabi
Kohlrabi offers various health benefits due to its nutrient content. For instance, it is a good source of vitamin C, which can boost your immune system and protect your cells from damage. It also contains fiber, which can improve your digestive health and lower your risk of heart disease and other chronic conditions. Additionally, kohlrabi is a rich source of antioxidants, which can help prevent oxidative stress and reduce inflammation in the body.
Nutritional Value of Kohlrabi
A 1 lb serving of kohlrabi, cooked with salt and drained, contains the following nutrients: - calories: 132
- Carbohydrates: 31 g
- Protein: 8 g
- Fat: 1.5 g
- Fiber: 13 g
- Vitamin C: 245% of the Daily Value
- Vitamin B6: 25% of the Daily Value
- Potassium: 24% of the Daily Value
- Iron: 20% of the Daily Value Kohlrabi is also a good source of other nutrients like magnesium, phosphorus, and calcium.
Cooking with Kohlrabi
Kohlrabi can be cooked in various ways depending on your preference. If you prefer a soft texture, you can boil or roast it. If you prefer a crisp texture, you can try sautéing or stir-frying it. Kohlrabi is also a great vegetable to use in salads. You can slice it thinly and add it to your favorite salad greens for some added crunch and flavor. In addition to salads, kohlrabi can be used in soups, stews, and even as a substitute for potatoes in some recipes.
How to Store Kohlrabi
Kohlrabi can be stored in the refrigerator for up to 2 weeks. To store it, remove the leaves and stems and store the bulb in a plastic bag. You can also blanch and freeze kohlrabi for later use.
Kohlrabi Recipes
Here are some delicious kohlrabi recipes that you can try at home: - Kohlrabi Slaw: Thinly slice kohlrabi, carrots, and red onion. Toss with a dressing made of honey, lime juice, and olive oil. - Kohlrabi Fries: Cut kohlrabi into French fry shapes. Toss with olive oil and spices of your choice. Bake in the oven until crispy.
Kohlrabi vs Other Vegetables
Kohlrabi is a unique vegetable that is often compared to other vegetables like turnips or broccoli stems. Compared to turnips, kohlrabi is lower in calories and higher in vitamin C. Compared to broccoli stems, kohlrabi has a milder flavor and is easier to digest.
Eating Kohlrabi for Weight Loss
Kohlrabi can be a great addition to a weight loss diet due to its low-calorie and high-fiber content. It can help you feel fuller for longer and reduce your overall calorie intake. Additionally, kohlrabi is a good source of vitamin C, which can help you maintain a healthy immune system and prevent illnesses that may interfere with your weight loss goals.
Kohlrabi for Cancer Prevention
Kohlrabi contains antioxidants that can help prevent oxidative stress and reduce inflammation in the body. These properties may help reduce the risk of cancer, as inflammation and oxidative stress are both linked to the development of cancer. Additionally, kohlrabi is a good source of fiber, which can help remove toxins and other harmful substances from the body.
Kohlrabi Side Effects
Kohlrabi is generally safe to eat and does not have any known side effects. However, some people may experience gas or bloating if they eat too much kohlrabi or if they have a sensitive digestive system.
FAQs about Kohlrabi
1. What is Kohlrabi?
Kohlrabi is a vegetable that belongs to the same family as cabbage, broccoli, and cauliflower. It is a bulbous vegetable with a tough outer skin and a creamy white interior.
2. Is Kohlrabi high in calories?
Although Kohlrabi is a healthy vegetable, it has a moderate amount of calories. One pound of Kohlrabi cooked with salt and drained contains around 132 calories.
3. What are the health benefits of Kohlrabi?
Kohlrabi is an excellent source of vitamins and minerals, including vitamin C, potassium, and fiber. It also contains antioxidants and anti-inflammatory compounds that may help reduce the risk of certain chronic diseases.
4. How do you cook Kohlrabi?
Kohlrabi can be eaten raw or cooked. To cook kohlrabi, you can boil, steam, roast or sauté it. It can be seasoned with herbs, spices, or other flavorings to enhance its taste.
5. Is Kohlrabi a low-carb vegetable?
Kohlrabi is considered a low-carbohydrate vegetable, with only 8 grams of carbohydrates per serving (1 cup cooked). It is a good option for people who are following a low-carb diet.