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Healthy and Sustainable Food

Kohlrabi

DATES AVAILABLE:

New England: July through November; Storage: up to 1 month
Mid-Atlantic: June through November; Storage: up to 1 month

BRIEF DESCRIPTION:

Kohlrabi (Brassica oleracea var. gongylodes, Brassicaceae) is a unique looking vegetable believed to be a native of northern Europe. Its base is a swollen bulb that grows above the soil surface from which firm, straight stems topped with edible leaves protrude upwards. Bulb colors can vary from bright green to shades of purple but all have white flesh. In taste and texture this vegetable is similar to broccoli, only sweeter.The name comes from the German kohl (cabbage) and the species name for turnip, rapa. It is not a cross between these two vegetables as some people believe however, it is simply an unusual form of the common cabbage.

VARIETIES:

The most common varieties found at markets in the New England and Mid-Atlantic regions are “White Vienna” and “Purple Vienna.”  “White Vienna” are early-maturing with light green skin and white flesh that is tender but crisp. Similarly flavored “Purple Vienna” with purple skin can be found later in the season.

USING KOHLRABI:

In the market, choose kohlrabi that is brightly colored with leaves that are green, firm, and crisp. Raw kohlrabi has a nutty flavor and can be added fresh to salads and slaws. Kohlrabi cooked by boiling, roasting, mashing, or frying lends itself to many preparations. It can also be stuffed, steamed, or added to soups. Leaves can be boiled or steamed or added to soups or stir-fries.

NUTRITIONAL HIGHTLIGHTS:

One cup of kohlrabi contains 36 calories, 5 grams of fiber, 2 grams of protein, and 140% of the daily requirement for vitamin C. It also contains potassium vitamin B6, folic acid, magnesium and copper and its leaves are rich in vitamin A.

STORING INFORMATION:

General: Kohlrabi can be stored in the refrigerator, wrapped in plastic for up to five days. The leaves should be removed and stored separately. They will last about 1-2 days in the refrigerator.

Freezing: Select a mature but tender kohlrabi. Cut off the tops and roots of the bulb then wash and peel it. The bulb can be cut into ½ inch cubes or left whole. Whole kohlrabi should be blanched for 3 minutes and cubes for 1 minute. Cool and drain then package, seal and freeze.