If you're looking for a low-calorie vegetable to add to your diet, kohlrabi may be the perfect choice. With just 48 calories per cup (165.0 g) of cooked kohlrabi, it's a great addition to any meal. But what exactly is kohlrabi? And what kind of nutritional benefits does it offer?
Kohlrabi is a member of the cabbage family, and it's commonly found in European cuisine. While the bulbous vegetable may look intimidating, it has a mild, slightly sweet flavor that pairs well with a variety of dishes. In terms of nutrition, kohlrabi is low in calories and high in fiber, making it an excellent choice for weight loss and overall health. It's also a good source of vitamins C and B6, as well as potassium and manganese.
In this article, we'll explore some practical tips and strategies for cooking with kohlrabi, as well as the health benefits it can offer.
Kohlrabi: Overview
Kohlrabi is a member of the Brassica family, which also includes broccoli, cabbage, and kale. It has a round, bulbous shape and a green or purple exterior, depending on the variety. Inside, it's crisp and white, with a texture that's similar to a cross between an apple and a potato. Kohlrabi is commonly found in European and Asian cuisine, and it's becoming more popular in the United States as well. When selecting kohlrabi, look for bulbs that are firm and heavy for their size, with no cracks or blemishes. Fresh kohlrabi can be stored in the refrigerator for up to a week. Before cooking, peel away the tough outer layer with a vegetable peeler and slice or dice as desired.
One cup (165.0 g) of cooked kohlrabi contains the following nutrients: - 48 calories - 5 grams of fiber
Kohlrabi Calories
As mentioned earlier, kohlrabi is a low-calorie vegetable, with just 48 calories per cup (165.0 g) of cooked kohlrabi. This makes it an excellent choice for anyone looking to lose weight or maintain a healthy diet. It's also a good source of fiber, which can help you feel fuller for longer and promote healthy digestion.
Kohlrabi: Health Benefits
In addition to its low calorie and high fiber content, kohlrabi offers a variety of other health benefits. For example, it's a good source of vitamin C, an antioxidant that can help boost your immune system and protect against disease. Kohlrabi is also a good source of potassium, which can help regulate blood pressure and promote heart health. Additionally, kohlrabi contains glucosinolates, which are natural compounds that have been shown to have anti-cancer properties. While more research is needed in this area, some studies suggest that consuming cruciferous vegetables like kohlrabi may help lower your risk of certain types of cancer.
Kohlrabi: Cooking Methods
Kohlrabi can be prepared in a variety of ways, depending on your personal preferences. Some popular cooking methods include: - Roasting: Toss sliced or diced kohlrabi with olive oil, salt, and pepper, and roast in the oven until tender and golden brown. - Sauteing: Heat oil in a skillet over medium heat, and cook sliced or diced kohlrabi until tender and slightly caramelized.
Kohlrabi Side Dishes
Kohlrabi can be a versatile and flavorful addition to any side dish. Here are a few ideas to get you started: - Kohlrabi slaw: Thinly slice kohlrabi and apple, and toss with a simple dressing made from olive oil, vinegar, honey, and Dijon mustard. - Kohlrabi gratin: Layer thinly sliced kohlrabi in a baking dish with heavy cream, Parmesan cheese, and breadcrumbs, and bake for a creamy, cheesy side dish.
Kohlrabi in Salads
Kohlrabi can add a refreshing crunch to salads of all kinds. Here are a few ideas for incorporating kohlrabi into your favorite salads: - Kohlrabi and carrot salad: Shave kohlrabi and carrots into thin ribbons with a vegetable peeler or mandoline, and toss with a tangy lemon vinaigrette. - Kohlrabi and apple salad: Toss sliced kohlrabi and apple with mixed greens, toasted nuts, and a creamy dressing made from Greek yogurt and honey.
Kohlrabi Recipes
Looking for some inspiration for cooking with kohlrabi? Here are a few recipes to try: - Kohlrabi and potato soup: Simmer diced kohlrabi and potatoes in chicken or vegetable broth with onion, garlic, and herbs, and puree until smooth for a creamy, comforting soup. - Roasted kohlrabi and chickpea tacos: Toss sliced kohlrabi and chickpeas with chili powder, cumin, and olive oil, and roast until crispy. Serve in warm tortillas with avocado, salsa, and cilantro.
Kohlrabi Soup
One delicious way to enjoy kohlrabi is in a hearty, warming soup. Here's a simple recipe to try: - Ingredients: 2 cups diced kohlrabi, 2 cups diced potatoes, 1 onion, 2 cloves garlic, 4 cups chicken or vegetable broth, 1 cup heavy cream, salt and pepper to taste - Directions: In a large pot, saute diced onion and garlic until softened. Add diced kohlrabi and potatoes, and cook until slightly browned. Add broth and bring to a boil. Reduce heat and simmer for 20-30 minutes, until vegetables are tender. Use an immersion blender or transfer to a blender to puree until smooth. Stir in heavy cream and season with salt and pepper to taste.
Kohlrabi Snacks
Kohlrabi can also make a delicious and healthy snack. Here are a few ideas: - Kohlrabi chips: Slice kohlrabi thinly with a mandoline or sharp knife, toss with olive oil and salt, and bake in the oven until crispy. - Kohlrabi hummus: Puree cooked kohlrabi with chickpeas, tahini, lemon juice, and garlic for a healthy and flavorful dip.
"Kohlrabi is an excellent source of nutrients and can be a versatile ingredient in a variety of dishes."
5 Frequently Asked Questions About Cooked Kohlrabi
1. What is kohlrabi and how is it cooked?
Kohlrabi is a vegetable that belongs to the cabbage family. It has a bulbous stem that can be purple, green, or white in color. Kohlrabi can be eaten raw or cooked, and it can be steamed, boiled, roasted, or grilled.
2. Is cooked kohlrabi a good source of nutrients?
Yes, cooked kohlrabi is a good source of nutrients. It is low in calories and high in fiber, vitamin C, and potassium. It also contains small amounts of other vitamins and minerals.
3. Can cooked kohlrabi be stored in the refrigerator?
Yes, cooked kohlrabi can be stored in the refrigerator for up to 4 days. It should be covered and kept in an airtight container or wrapped in plastic wrap to prevent it from drying out or absorbing odors from other foods.
4. What are some ways to use cooked kohlrabi in recipes?
Cooked kohlrabi can be used in a variety of recipes, from salads and stir-fries to soups and stews. It can also be mashed or pureed and used as a side dish or a topping for baked potatoes. Some people even use it as a substitute for potatoes in dishes like potato gratin.
5. Are there any health risks associated with eating cooked kohlrabi?
No, cooked kohlrabi is generally safe to eat. However, some people may be allergic to kohlrabi or have a sensitivity to it. If you experience any adverse reactions after eating cooked kohlrabi, such as hives, itching, or swelling, you should consult a healthcare professional.