Should Kohlrabi Be Cooked? Exploring the Best Ways to Prepare

According to Healthline, kohlrabi provides 93% of the daily recommended intake of vitamin C in just one cup, making it a nutritional powerhouse. But should kohlrabi be cooked to get the most out of it, or is it best consumed raw? The answer is that it's delicious either way, depending on the desired texture and flavor profile.

Quick Summary

Kohlrabi, a versatile cabbage relative, can be eaten raw for a crisp, apple-like texture and mildly sweet flavor or cooked for a softer, milder, and sweeter taste. Its edible bulb and leaves offer various preparation options, from slaws and salads to roasting and soups.

Key Points

• Eat It Raw: Enjoy kohlrabi raw for its crisp, apple-like texture and mild, peppery flavor, similar to a radish.

• Cook for Tenderness: Cooking kohlrabi makes it soft, sweet, and mellow, ideal for roasting, sautéing, or mashing.

• Nutrient Differences: Raw kohlrabi has higher levels of certain heat-sensitive nutrients and compounds, while both forms are nutritious.

• Prepare Both Bulb and Leaves: Both the bulb and the leaves are edible; the leaves can be sautéed like other greens.

• Must Peel: Always peel the tough outer skin with a knife before preparing, as it is fibrous and unpleasant.

• Versatile Ingredient: Whether raw or cooked, kohlrabi is a flexible vegetable that can be used in salads, slaws, soups, and more.

Kohlrabi, often mistaken for a root vegetable, is actually the swollen stem of a member of the cabbage family. This versatile and nutritious food can be a fantastic addition to your diet, whether you prefer it raw or cooked. Both methods offer distinct flavor and texture profiles, making kohlrabi a truly flexible ingredient in the kitchen. To decide which preparation is best for you, it's helpful to understand the differences and learn how to prepare it for each method.

The Raw Appeal: Crispness and Flavor

Eating kohlrabi raw is perhaps the simplest way to enjoy its unique characteristics. The raw bulb has a crisp, juicy texture similar to a radish or apple, with a mild, slightly peppery, and sweet flavor. When preparing kohlrabi for raw consumption, it's crucial to peel away the tough outer skin with a sharp knife. Once peeled, you can prepare it in several ways:

• Thinly Sliced: Use a mandoline for paper-thin slices to add a crunchy element to salads and sandwiches.
• Matchsticks: Cut the kohlrabi into matchsticks for an easy-to-snack-on treat or to add to slaws.
• Grated: Grate it and mix with shredded carrots, apples, and a light dressing for a refreshing slaw.

The tender leaves of young kohlrabi are also edible raw, adding a slightly pungent, peppery flavor to salads. The raw preparation method retains the maximum amount of heat-sensitive nutrients like vitamin C.

The Cooked Comfort: Tender and Mellow

When kohlrabi is cooked, its character changes completely. The crispness gives way to a tender, potato-like softness, and its flavor becomes milder and sweeter. Cooking also allows kohlrabi to absorb other flavors beautifully, making it an excellent base for a variety of dishes.

Here are some popular cooking methods:

• Roasting: Roasting kohlrabi cubes with olive oil, salt, and pepper brings out its natural sweetness, creating a caramelized exterior and a tender interior.
• Sautéing: Sauté sliced or diced kohlrabi with garlic, butter, or herbs for a simple yet delicious side dish.
• Soups and Stews: Adding chunks of kohlrabi to soups and stews lets it simmer and soften, absorbing the rich flavors of the broth.
• Mashed: Boiling and mashing kohlrabi is a great, low-carb alternative to mashed potatoes.

Preparing Kohlrabi for Cooking

1. Remove Greens and Stems: Cut away the leaves and stems from the bulb. Store the bulbs and leaves separately in the refrigerator.
2. Peel the Bulb: Use a sharp knife to remove the fibrous, tough outer skin. A vegetable peeler may struggle with the thick skin, so a knife is often more effective.
3. Cut as Desired: Depending on your recipe, dice, slice, or cube the kohlrabi. For faster cooking, thinner pieces are ideal.

Raw vs. Cooked Kohlrabi: A Comparison

Feature	Raw Kohlrabi	Cooked Kohlrabi
Texture	Crisp, crunchy, and juicy	Tender, soft, and mellow
Flavor	Mildly sweet, slightly peppery, and fresh	Subtly sweet and mild
Best For	Salads, slaws, and snacking	Roasting, soups, mashing, and stir-fries
Nutrients	Higher levels of heat-sensitive nutrients like vitamin C are retained	Slightly lower vitamin C content due to heat, but still nutrient-dense
Nutritional Compounds	Contains more cancer-fighting glucosinolates than its cooked counterpart	Contains beneficial compounds, but some may be altered or reduced by heat
Preparation	Easiest; involves peeling and slicing	Requires boiling, roasting, or other cooking methods; softer texture is more accessible for some
Absorption of Flavor	Does not absorb other flavors; provides its own distinct, fresh taste	Readily absorbs spices, herbs, and sauces

A Culinary Versatility That Deserves Recognition

Kohlrabi's underrated status is a missed opportunity for many home cooks. Its flexibility and mild flavor profile make it a fantastic and fun vegetable to experiment with. From a simple raw slaw to a rich and creamy soup, kohlrabi can adapt to almost any flavor profile you throw at it. For those looking to eat healthier, kohlrabi's nutritional benefits—including being an excellent source of fiber and antioxidants—make it a smart choice. Whether you are a fan of its crisp, raw bite or prefer the tender, mellow comfort of a cooked dish, there is no wrong way to enjoy this unique vegetable. Embrace the adventure and give kohlrabi a try in both forms to discover your favorite preparation.

Conclusion: Your Preference Dictates the Method

So, should kohlrabi be cooked? The simple answer is that you don't have to, but you certainly can. Your cooking method should depend on the texture and taste you desire for your dish. For a refreshing crunch and a hint of peppery spice, eat it raw. For a softer, sweeter flavor that blends well with other ingredients, cook it. The great news is that you don't have to choose just one; its versatility allows you to enjoy kohlrabi in a multitude of ways, unlocking its full culinary potential for a wide range of meals, from quick snacks to hearty dinners.

Fun Fact: The "Cabbage Turnip"

Did you know that the name "kohlrabi" is German for "cabbage turnip"? This perfectly describes its lineage and appearance—a cabbage family member that forms a bulbous, turnip-like stem above the ground.

Explore more kohlrabi dishes at The Spruce Eats.

Quick Guide to Kohlrabi Prep

1. Prepping Kohlrabi: Peel the tough outer skin with a sharp knife before using.
2. Raw Uses: Slice or shred raw kohlrabi for crunchy salads and slaws.
3. Cooked Uses: Roast, sauté, steam, or mash kohlrabi for a tender texture.
4. Flavor Absorption: Cooked kohlrabi easily absorbs seasonings, making it very versatile.
5. Edible Greens: Don't discard the leaves; sauté them like you would other greens.
6. Mild Taste: Both raw and cooked, kohlrabi has a mild, sweet, and slightly peppery flavor.

Essential Equipment for Kohlrabi Prep

• Mandoline slicer: For achieving uniform, paper-thin slices for raw preparations.
• Chef's knife: Necessary for peeling the thick, fibrous outer layer of the kohlrabi bulb.
• Vegetable peeler: Useful for softer varieties, though a knife is often more effective for peeling.
• Grater or food processor: For easily shredding kohlrabi for slaws or fritters.
• Large saucepan or stockpot: For boiling or steaming kohlrabi chunks.
• Baking sheet: For roasting kohlrabi until tender and caramelized.

Fun Facts and History

• Origins: The name comes from the German words for "cabbage" (kohl) and "turnip" (rabi).
• Growth: Unlike a turnip, the bulbous stem of kohlrabi grows entirely above ground.
• Global Popularity: While underappreciated in some areas, kohlrabi is a popular vegetable in German and Indian cuisine.
• Appearance: Its unique shape, with leaves and stems protruding from the bulb, has led some to call it the "vegetable UFO".

Nutrient Highlights

• Vitamin C: A single cup of kohlrabi provides a high percentage of the daily recommended intake.
• Fiber: An excellent source of dietary fiber, supporting digestive and gut health.
• Antioxidants: Rich in compounds like glucosinolates and isothiocyanates, which offer anti-inflammatory and potentially anti-cancer benefits.
• Low in Calories: With about 27 calories per 100g, it is a healthy, low-calorie addition to meals.
• Potassium: Contains a significant amount of potassium, which is beneficial for heart health.

Common Pairings

• Raw: Pairs well with bright and zesty flavors like lemon juice, fresh herbs (dill, parsley), and crisp apples.
• Cooked: Blends with hearty, savory flavors, including garlic, butter, and rich sauces.
• Spices: Takes well to a wide range of spices, such as smoked paprika, curry powder, and miso.
• Proteins: Complements roasted meats, fish, and tofu.

Frequently Asked Questions

Can you eat kohlrabi raw?

Yes, you can eat kohlrabi raw. It has a crisp, juicy texture similar to an apple or radish, and a mild, slightly sweet and peppery flavor. It is excellent thinly sliced or grated for salads and slaws.

What does kohlrabi taste like when cooked?

When cooked, kohlrabi becomes softer and sweeter, with a milder flavor profile. The taste is often compared to a mellow broccoli stem or turnip, and it absorbs other flavors well.

Do I need to peel kohlrabi?

Yes, it is recommended to peel kohlrabi. The outer skin is tough and fibrous and does not soften significantly when cooked. Use a sharp knife to remove the skin before preparing.

What is the best way to cook kohlrabi?

The 'best' way to cook kohlrabi depends on your preference. Roasting brings out its sweetness and creates a caramelized flavor, while boiling or steaming makes it tender and mellow. It can also be mashed or sautéed.

Are the leaves of kohlrabi edible?

Yes, the leaves and stems of kohlrabi are edible. They can be prepared and cooked like other leafy greens, such as collards or spinach. Sautéing them is a popular method.

What nutrients are in kohlrabi?

Kohlrabi is a nutrient-dense vegetable, high in vitamin C, fiber, and potassium. It also contains powerful antioxidants called glucosinolates, which may provide various health benefits.

Can you substitute kohlrabi for other vegetables?

Yes, kohlrabi can be a good substitute for other crunchy vegetables like turnips, radishes, or broccoli stems in many recipes. Its mild flavor makes it versatile for a range of dishes.