Kohlrabi is a unique vegetable that is loaded with nutrients. 100 grams of boiled kohlrabi with salt has only 29 calories, making it a great addition to any diet.

Not only is kohlrabi low in calories, but it is also packed with vitamin C and fiber. Just one cup of chopped kohlrabi can provide nearly twice the daily recommended amount of vitamin C. It is also a good source of potassium and vitamin B6.

In this article, we will be exploring the many benefits of kohlrabi and ways to incorporate it into your diet.

What is Kohlrabi?

Kohlrabi is a member of the cabbage family and is also known as a German turnip. It has a bulbous stem that grows above ground and a set of large leaves. Kohlrabi is native to Europe but is now grown all over the world. It is a cool-season crop that is typically harvested in the fall and winter months. The bulb of the kohlrabi can be green or purple and is often slightly sweet and mild in flavor. The leaves are also edible and can be used in salads or cooked like spinach.

Nutritional Benefits of Kohlrabi

Kohlrabi is a highly nutritive vegetable that is low in calories and high in fiber. It is also an excellent source of vitamin C, which can boost the immune system and help prevent disease. In addition to vitamin C, kohlrabi is also a good source of vitamin B6, potassium, and calcium. Vitamin B6 is essential for proper brain development and function, while potassium helps regulate blood pressure. Moreover, kohlrabi is low in sodium and high in water content, making it a great hydrating and refreshing vegetable.

Cooking Kohlrabi

Kohlrabi is a versatile vegetable that can be eaten raw or cooked in a variety of ways. When it is cooked, it can be baked, boiled, or steamed. To boil kohlrabi, remove the skin and cut it into chunks. Then, add it to a pot of boiling water and cook for 10-15 minutes until it is tender. You can also add seasonings like garlic, herbs, or vinegar for added flavor. Kohlrabi can also be roasted in the oven, either alone or with other root vegetables like carrots or potatoes. It can also be sautéed with garlic and onions for a tasty side dish.

Calories in Kohlrabi

As mentioned earlier, 100 grams of boiled kohlrabi with salt contains only 29 calories. This makes it a perfect snack or addition to any meal for those who are looking to watch their calorie intake. When compared to other vegetables like potatoes, kohlrabi contains significantly fewer calories. This makes it a great substitute for higher calorie vegetables in recipes like soups, stews, or casseroles.

Kohlrabi as a Low-Calorie Vegetable

Kohlrabi is one of the lowest calorie vegetables available. This means you can eat more of it without exceeding your daily calorie intake. The high fiber content in kohlrabi also aids in digestion and keeps you feeling full for longer. This makes it a great option for those who are trying to lose weight or maintain a healthy weight.

Kohlrabi as a Source of Vitamins and Minerals

In addition to being low in calories, kohlrabi is also packed with vitamins and minerals that are essential for optimal health. For example, one cup of chopped kohlrabi provides 140% of the daily recommended intake of vitamin C. It is also a good source of vitamin B6, potassium, and calcium.

Kohlrabi in a Balanced Diet

Kohlrabi is a great addition to any balanced diet. It is low in calories but high in fiber, which can promote healthy digestion and weight management. In addition, the high levels of vitamin C and other nutrients in kohlrabi can help improve the immune system and reduce the risk of chronic diseases like cancer and heart disease. By incorporating kohlrabi into your diet, you can enjoy its many nutritional benefits while also adding variety and flavor to your meals.

Different Ways to Eat Kohlrabi

There are many ways to enjoy kohlrabi, both raw and cooked. Raw kohlrabi can be sliced thinly and added to salads for a crunchy and refreshing addition. Cooked kohlrabi can be boiled, steamed, roasted, or sautéed. It can also be mashed like potatoes or pureed into a soup for a creamy texture. Kohlrabi leaves can also be used in recipes like soups, stews, or stir-fries, providing a source of vitamins and minerals.

Kohlrabi Recipes

Here are some great recipes that feature kohlrabi as the star ingredient: - Kohlrabi Slaw: Shred kohlrabi and carrots and mix with a dressing of olive oil, apple cider vinegar, honey, and Dijon mustard. - Roasted Kohlrabi: Toss kohlrabi chunks in olive oil, salt, and pepper, and roast in the oven until tender and slightly browned.

Conclusion

Kohlrabi is an excellent vegetable that is loaded with nutritional benefits. It is low in calories but high in fiber, vitamin C, and other essential vitamins and minerals. This versatile vegetable can be enjoyed in a variety of ways, from raw in salads to cooked in soups, stews, and casseroles. By incorporating kohlrabi into your diet, you can improve your health while also enjoying its delicious taste and texture.