Kohlrabi is a mildly sweet and crunchy vegetable that is low in calories and high in essential nutrients. A 100 gram serving of boiled kohlrabi without salt provides just 29 calories. This versatile vegetable is an excellent addition to any healthy diet.
Kohlrabi is a good source of dietary fiber, vitamin C, and potassium, which are essential for maintaining optimal health. It also contains antioxidants and phytochemicals that may help to prevent chronic diseases such as cancer and heart disease.
In this article, we will take a closer look at the nutritional value of kohlrabi, its potential health benefits, culinary uses, and potential risks associated with consuming this vegetable.
Overview of Kohlrabi
Kohlrabi is a cruciferous vegetable that is native to Europe. It has a bulb-like shape with stems and leaves coming out from the top. Kohlrabi can be eaten raw or cooked, and its flavor is similar to that of a turnip or a broccoli stem. It can be found in most grocery stores and farmers' markets. Kohlrabi is a low-calorie vegetable that is rich in vitamins and minerals. It is a good source of vitamin C, dietary fiber, potassium, and copper. It also contains phytochemicals and antioxidants that may help to prevent chronic diseases. Kohlrabi is a versatile vegetable that can be used in a variety of culinary dishes. It can be roasted, baked, steamed, or stir-fried. Its mild flavor makes it a perfect addition to salads, soups, stews, and vegetable side dishes.
Kohlrabi Nutritional Value
Kohlrabi is a nutrient-dense vegetable that is low in calories. A 100 gram serving of boiled kohlrabi without salt provides: - 27 calories - 2.6 grams of dietary fiber
Benefits of Kohlrabi
Kohlrabi is a nutrient-dense vegetable that may offer a variety of health benefits, including: - Promoting digestive health: The high fiber content in kohlrabi can help to promote regular bowel movements and prevent constipation. - Boosting immunity: Kohlrabi is rich in vitamin C, which is essential for a healthy immune system.
Kohlrabi Vitamin and Mineral Content
Kohlrabi is a good source of several essential vitamins and minerals, including: - Vitamin C - Potassium
Kohlrabi as a Low-Calorie Vegetable
Kohlrabi is an excellent food choice for those who are looking to lose weight or maintain a healthy weight. A 100 gram serving of boiled kohlrabi without salt provides just 29 calories, making it an ideal low-calorie vegetable. In addition to being low in calories, kohlrabi is also high in dietary fiber, which can help to promote feelings of fullness and reduce overall calorie intake. Its low glycemic index can also help to regulate blood sugar levels and prevent cravings.
Kohlrabi Culinary Uses
Kohlrabi is a versatile vegetable that can be used in a range of recipes. Here are some ways to use kohlrabi in your cooking: - Raw: Kohlrabi can be eaten raw and makes a great addition to salads. It can be thinly sliced or grated for a crunchy texture. - Roasted: Roasting kohlrabi brings out its natural sweetness and enhances its flavor. It can be roasted with other vegetables or on its own.
How to Select and Store Kohlrabi
When selecting kohlrabi, look for ones that are firm, compact, and free of cracks or blemishes. The leaves should be fresh and green. The smaller bulbs are more tender than larger ones. Kohlrabi can be stored in the refrigerator for up to 2 weeks. Remove the leaves before storing it in a plastic bag to prevent moisture loss.
Potential Risks of Eating Kohlrabi
Although kohlrabi is generally considered safe to eat, there are some potential risks associated with consuming this vegetable. Some people may experience bloating, gas or gastrointestinal discomfort after eating kohlrabi. This is due to its high fiber content, which can be difficult for some people to digest. Kohlrabi may also interact with certain medications. If you are taking any medications, speak to your doctor before adding kohlrabi to your diet.
Kohlrabi Recipes
Here are some delicious kohlrabi recipes for you to try at home: - Kohlrabi Fritters - Kohlrabi and Apple Slaw
Kohlrabi vs Turnip
Kohlrabi and turnips are both root vegetables that are often compared to each other due to their similar appearance and taste. However, there are some differences between these two vegetables. - Kohlrabi has a sweeter flavor than turnips. - Kohlrabi has a milder taste and texture than turnips, which can be slightly bitter and tougher.
5 Frequently Asked Questions about Kohlrabi
What is Kohlrabi?
Kohlrabi is a member of the cabbage family and is also known as German turnip. It is a low-calorie vegetable that is often consumed in salads, slaws and as a side dish.
What are the nutritional benefits of Kohlrabi?
Kohlrabi is high in nutrients such as vitamin C, fiber, potassium and antioxidants. It is also low in calories, making it a healthy option for those on a low-calorie diet.
How is Kohlrabi prepared?
Kohlrabi can be eaten raw, cooked or roasted. It is often added to soups or stews and can also be roasted with other root vegetables. The leaves of the plant can also be eaten in salads or sautéed like other greens.
What does Kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor and a crispy texture. It is often compared to turnips or radishes in taste and texture.
Is Kohlrabi easy to find in grocery stores?
Kohlrabi can be found in most grocery stores, particularly during the summer months when it is in season. It can be found in the produce section alongside other root vegetables and cabbages.