Grocery Guides

Kohlrabi – All You Need to Know | Instacart Guide to Fresh Produce

What is kohlrabi?

Kohlrabi is a vegetable from the same family as Brussels sprouts, cabbage, broccoli, and kale. It tastes like a cross between broccoli stems and radish. When it’s cooked, its flavor grows sweeter. It grows in colors including white, pale green, and purple. Its skin is fairly tender and may or may not need to be peeled. Inside, the flesh is pale and cream-colored. When you take a bite, it will be crisp like cucumber and mild with a slight peppery bite, like radishes. Some say it’s similar in texture to jicama.

Kohlrabi has edible leaves that are packed with iron. They can be chopped and added to a salad or sautéed with garlic like you would with mustard, turnip, or beet greens. Its leafy stalks are also edible. But because the plant doesn’t have many leaves, you may want to add it to other greens.

Most styles of kohlrabi have a small bulb, less than 3in in diameter. Larger kohlrabi has 2 woody layers, both of which need to be removed to be edible. Choose the smaller version if you can find it since they don’t become as tough and are tastier than those that grow large. However, there’s one variety of kohlrabi called Gigante that’s both massive and very tender. Unlike other large styles of kohlrabi, it doesn’t have any tough, woody fibers. The Gigante can grow to over 10in wide and up to 10 lbs.

Where does kohlrabi come from?

Kohlrabi is believed to have first been cultivated in France in the 1300s. From France, its popularity spread to Germany and parts of Central Europe. Colonists spread it to India, where it’s still a popular vegetable, and then to parts of Asia. It first made its appearance in the U.S. in 1806, where it has remained a lesser-known and rarely eaten vegetable.

In German, kohlrabi means “cabbage turnip.” While it does look somewhat like a turnip, it grows above ground and tastes more like a cabbage.

How is kohlrabi grown?

Kohlrabi is a cool-weather crop that grows in full sun. It takes 45–60 days for it to reach maturity. It should be planted, so it’s ready to harvest before temperatures reach warmer than 75°F. In hotter regions, plan for a fall harvest.

What’s the nutritional value of kohlrabi?

Kohlrabi is rich in glucosinolate, which contains sulfur compounds that help produce indole-3-carbinol and isothiocyanates, the common substance in cruciferous vegetables that might play a role in fighting against some cancers. You’ll receive more of its nutritional value if you eat it raw. The beneficial compounds tend to break down when exposed to heat. Raw kohlrabi is similar to the texture of an apple without the sweetness but with all the juiciness.

Low in calories (1 cup raw is just 36 calories) but high in antioxidants, kohlrabi can be considered a superfood. It’s nutrient-dense, full of fiber, and has been touted for its health benefits like helping with:

  • Nerve function
  • Weight management
  • Digestive health
  • Lower blood pressure
  • Bone strength
  • Vision

Plus, it’s a good source of fiber, vitamins C and B6, and potassium.

How is kohlrabi prepared?

If your kohlrabi contains a tough outer skin, that must first be removed. Thinly slice, drizzle with olive oil, salt, and pepper, and enjoy raw. Shred it and add it to a salad, coleslaw, or a stirfry. Cut it into sticks and eat with dip on a crudité platter. Cut it into cubes and roast it with squash. Or chop and sauté with butter.

Interestingly, no matter the color of its skin, all kohlrabi have the same flavor. Shop organic kohlrabi.

When is kohlrabi in season?

You’ll find kohlrabi most plentiful in fall and winter. It’s a hearty plan that loves cooler temperatures. That said, you can find it year-round at most grocery stores.

How do you pick kohlrabi at the grocery store?

Look for small kohlrabi bulbs, free of cracks, cuts, or blemishes, look fresh, and firm to the touch. You may see scars where the leaves have been cut away—that’s okay. But avoid flaws and rough brown patches on the root end. Larger bulbs will be tougher, so look for the smallest you can find, but preferably under 3–4-in in diameter. Smaller kohlrabi will be sweeter. If you can find one with its leaves still on, take it. It will usually mean the vegetable is fresher because the leaves wilt faster than the bulb.

These tips will come in handy when shopping for kohlrabi via Instacart. After adding the kohlrabi to your cart, use the “Instructions” option to contact your Instacart shopper with specific directions on how to choose the best kohlrabi. Shop kohlrabi.

How do you store kohlrabi?

Kohlrabi should be stored in the vegetable drawer of your fridge and can last up to 5 days. Wrap it loosely in a plastic bag and occasionally check that it doesn’t become wet with condensation.

What can I substitute for kohlrabi?

Because its flavors are similar, you can substitute turnips, radishes, or broccoli stems if you can’t find kohlrabi. To find a substitute for the leaves, try leafy vegetables like mustard greens or kale.

Why should I buy kohlrabi?

This vegetable is juicy and crunchy and adds a slightly spicy addition to salads and slaws. It cooks just like a root vegetable and is full of nutritional benefits, like being low in calories and fat and high in fiber and vitamins. Plus, the bulb, stem, and leaves are all edible, making it a versatile vegetable.

Find the German “cabbage turnip” that combines an earthy sweetness with the sharp tang of radish on Instacart now.

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