Super Healthy Summer Vegetable Kohlrabi

JULY 13, 2021

Hey Veggie Friend, Summer means Kohlrabi Season!

I'm pretty sure many of you will say "Kohlrabi..What..?!" If that's the case and you, unfortunately, live somewhere on this planet where Kohlrabis aren't available in the supermarkets, take this article as a little lecture into the fascinating world of plants. And don't worry, I'm pretty sure you have jicama, plantains, coconuts or some other fruit/veggie locally available, which naturally aren't available here. 

But now, let's talk about Kohlrabi: If you ask me, kohlrabis are "THE PERFECT" raw food out there! The veggie consist of over 90% water, contains less than 30kcal per 100g, and is loaded with minerals, vitamins, and secondary plant substances, which contribute to our long-term health & wellbeing. Curious? Then, read on for the whole Kohlrabi story!

Health Benefits Of Kohlrabi

Kohlrabis are a true wonder weapon for a beautiful glow and a long and healthy life. First and foremost, Kohlrabis consist of over 90% water, while having a super low overall calorie-count of 27kcal per 100g in their raw state. This makes Kohlrabis the perfect diet food. Besides, the veggie contains 3.6g fibre per 100g and covers with 62g vitamin C more than 50% of our daily vitamin C needs.

And the unique specialty? - Kohlrabi can even help the prevention of cancer and severe sun burn. How you wonder? The green water-loaded veggie is particularly rich in sulforaphane, a secondary plant substance that can stimulate our skin cells to produce certain proteins that protect us during sunlight exposure and, on top of that, can even inhibit the growth of cancer cells. 

With Only 27kcal Per 100g, Over 90% Water, 3.6g Fibre & 62mg Vit. C per 100g, Kohlrabi Is The Perfectly Healthy, Low-Calorie Snack Or Lunch Addition!

Origin, Cultivation & Season of Kohlrabi

Based on my research, Kohlrabi could also be called "the German veggie". Germans produce more than 70k tons annually and on average consume 500g of the leafy green per inhabitant. While the white-green kohlrabi type you see in the images is the most common kohlrabi type, Germany counts 30 white and 14 blue kohlrabi types in total. 

Kohlrabi season typically start in May and ends in late summer, sometimes even as late as October/November. Thereafter, you won't be able to access kohlrabis from outdoor cultivation any more. But there are many other veggies such as pumpkin, potatoes and beets you can work with instead! 

How Kohlrabi Tastes

To me, Kohlrabi has a pretty neutral flavor. Of course, being part of the kale family, the green veggie has a slight "kale(y)" flavor. Overall, kohlrabi can be considered as pretty mild with a slight sweetness and nutty aroma. 

Prep, Cook & Store Kohlrabi At Home

Fresh kohlrabis from outdoor cultivation stay fresh for several weeks after purchase if kept in a cool cellar of the veggie drawer of your refrigerator. For veggie sticks, taco slices and fries, I remove the leaves from the tuber, cut off the woody root and peel the skin. Then, I just prep them as needed in the recipe. Except of the woody root, I usually keep all the leftovers, including the leaves and place them back into the fridge for my next veggie soup. This is my way of adding to support then planet and contribute to zero waste in the kitchen! 

My Favorite Kohlrabi Recipes

As mentioned above, Kohlrabi is "THE PERFECT" raw food out there. Besides using them as a veggie taco base (which I do all the time during summer), I love cutting Kohlrabi into thin slices and serve it as raw veggie sticks with a delicious hummus, such as this delicious roasted bell pepper hummus

Besides, Kohlrabi is a brilliant veggie to make fries out of. They may be a little less crunchy than their regular potato counterpart (as they contain over 90% water). Yet, with good seasoning and a delicious cream dip, they make a wonderful healthy alternative to regular fries. (Find my favorite Kohlrabi fries recipe here).

Btw: From a nutritional point of view, kohlrabi leaves are a true diamond. They contain even more nutrients than the tuber we usually prep to serve. You can use the leaves in their "raw state" as a salad addition or cooked as an addition to soups or similar veggie dishes.  

Share Your Kohlrabi Love

I hope you enjoyed this little little Foodiepedia article aka "All you need to know about the summer veggie Kohlrabi post". Tag me during your next Kohlrabi hunt in the supermarket and share your lovely plant food creations with me. I am beyond excited to see your very veggie results. Tag me on Pinterest, Instagram or Facebook.

xx, Karo


1. Eatsmarter (2020): Lexikon Kohlrabi (August 24, 2020)

2. US Department of Agriculture; USDA (2020): Kohlrabi (August 24, 2020)

3. Industrieverband Agrar (2020): Kohlrabi: typisch deutsch (August 24, 2020)

4. Eatsmarter (2020): 5 Grunde: Darum ist Kohlrabi gesund (August 24, 2020)

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