Produce Spotlight on Kohlrabi
Kohlrabi, is a cruciferous vegetable with a sweet but peppery flavor, is packed with fiber, vitamin C, and potassium. Like fennel, the swollen base of the kohlrabi stem forms a bulb, or globe, that sits just above the soil and is usually harvested when it is about the size of an orange. Both this crisp stem and the leaves sticking out of it are edible.
Shopping for Kohlrabi
Kohlrabi can be green, white, or purple. Although some types are known for their large stems, in general look for small bulbs, 2 to 3 inches in diameter. Massachusetts-grown kohlrabi is available in farmers’ markets and grocery stores in the fall.
Common Types
Blauer Speck – a large, blue-tinged purple kohlrabi with slightly flattened bulbs and buttery flavor; good for long-term storage.
Konan Hybrid – a pale green kohlrabi with 4- to 6- inch crunchy and sweet globe-shaped bulbs; can be grown in containers.
White Vienna – an heirloom kohlrabi with green globe-shaped bulbs and white flesh.
Superschmelz – an heirloom kohlrabi also known as Giant White that produces tender bulbs up to 10 inches across and up to 10 pounds each.
Storage and Preparation
- Trim leaves and place them in a bag with a damp paper towel; refrigerate for up to one week.
- Refrigerate unwashed kohlrabi bulbs in a perforated plastic bag for up to several weeks.
- To prepare, completely peel the thick outer layer of the bulb; wash leaves.
- To freeze kohlrabi bulbs, peel, trim top and bottom, and cut into ½-inch cubes. Blanch for 1 to 2 minutes, cool in ice water, and flash-freeze on a baking sheet. Move to a labeled freezer bag and use within 12 months.
Serving Ideas
- Raw kohlrabi can be shredded, thinly sliced, or cut into julienne strips and used in slaws and salads.
- Cook kohlrabi as you would potatoes: boiled, roasted, or fried.
- Kohlrabi leaves can be cooked like spinach or added raw to salads.
Kohlrabi Math
1 pound =
4 cups raw
Using Locally Grown Produce
For recipes featuring fruits and vegetables, visit our website https://extension.umass.edu/nutrition/recipes/. To locate places to buy local produce, visit https://www.mass.gov/orgs/massachusetts-grownand-fresher.
Nutrition Facts
Serving size: 1 slice; Calories: 4; Carbohydrates: 1 g; Fiber: 0.6 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 3 mg