Kohlrabi Home Fries Recipe (2024)

FAQs

Is it better to eat kohlrabi raw or cooked? ›

All parts of the kohlrabi are edible, though most people just stick to the bulbous bottom. The leaves and stems are best sautéed or added to a stir-fry. The bulb can be eaten raw, which maintains its super-crisp texture and mild bite, or it can be roasted, sautéed, steamed, or boiled and mashed like a potato.

Whether you're cooking kohlrabi or serving it raw, you will need to completely peel and discard the thick, tough outer layer (you may need a sharp knife for this; the skin is quite tough and indigestible). Cut the kohlrabi. To enjoy the crunch of raw kohlrabi, you'll want to cut it into delicate pieces.

It may not look like the most delectable or visually stunning vegetable, but kohlrabi is nutrient-dense, subtly tasty, and worth adding to stews, curries, soups, pickles, and salads. Oh, and you can even eat it on its own — take a smaller springtime kohlrabi, peel back the leaves, and just bite it like an apple.

Potatoes

Even though kohlrabi doesn't have the starchiness of Russets or Idaho potatoes, it still works as a substitute for spuds. Grate kohlrabi to use in latkes and potato pancakes, or stir it into the pot for a heartier batch of soup.

Like other cruciferous vegetables, the rich dietary fibre in kohlrabi improves digestive health and helps move your bowels. As a result, it reduces constipation, cramping and bloating.

Storage and food safety

Kohlrabi can be stored in the refrigerator for several weeks. Storage life can be extended if kohlrabi is placed in sealed perforated plastic bags. To prevent cross-contamination, keep kohlrabi away from raw meat and meat juices.

It is better to grow giant kohlrabi as a fall crop. Direct seed kohlrabi in the garden from mid-April until early May, at one inch spacing, and one-fourth to one-half inch deep. Avoid planting after May 1. The high temperatures will not produce good quality.

Kohlrabi is ready to harvest when its bulb is 1 to 3 inches in diameter, or about the size of a tennis ball. Do not pick the vegetable in warm weather, as the root becomes woody. Kohlrabi leaves are also edible.

Kohlrabi can be eaten raw or cooked. Raw kohlrabi is delicious and refreshing shredded with a vinaigrette dressing or added to a salad.

Supports Gastrointestinal Health

Kohlrabi is rich in both soluble and insoluble (doesn't dissolve in water) fiber. Insoluble fiber can't be broken down by your digestive system, speeding up the movement of food through your stomach and intestine. It also adds bulk to your stool.

Is kohlrabi inflammatory? ›

All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation ( 16 , 17 , 18 ).

The leafy part can be eaten raw when young and tender or cooked like other greens as they mature. Kohlrabi also has the nickname Sputnik, since the vegetable looks like the early Russian space satellite!

Broccoli stems are my favorite substitute when I can't find kohlrabi at the farmers market. Both broccoli and kohlrabi are in the brassica family (cabbage family), and have a similar flavor and texture. Plus, you get broccoli stems for free when you buy a full broccoli crown, so using it is a total win-win.

The vegetable is very high in Vitamin C and fiber, and is a good source of Vitamin B-6 and potassium, too. It's also fairly high in minerals, including copper and manganese. Kohlrabi is also low in calories, unless you mix it with flour and egg and fry it as in these pancakes.

Kohlrabi is packed with nutrients that are linked to various health benefits. It's a good source of fiber, which is important for a healthy gut and proper digestion. Plus, its many nutrients and plant compounds support your immune system and may lower your risk of heart disease, certain cancers, and inflammation.

A cup of cubed or sliced kohlrabi has just 36 calories and 8 grams of carbs - about one-third of the carbs and calories found in potatoes. Blood-pressure friendly: A cup of kohlrabi slices has just 27 mg sodium, with more potassium than a medium banana, making it doubly beneficial for managing blood pressure.