Kohlrabi - Okapi/Kara-rapi
Translated from German, kohlrabi means cabbage-turnip.
These two names explain the taste and texture of kohlrabi, although it is milder and sweeter than either of them. It is not a root vegetable, but rather a stem that swells to a turnip-shape above the ground. It is a member of the brassica family. The inside flesh of kohlrabi is pale green, slightly sweet, and crispy. The taste of kohlrabi is similar to broccoli stems or cabbage heart, but sweeter.
What to look for
Select firm smooth skinned kohlrabi.
Available: all year
Limited supply: September to October
In the refrigerator vegetable drawer.
How to prepare
Prepare kohlrabi in a similar way to turnips. Cut off the base and trim or remove the stalks. Boil, steam or microwave whole if they are small, otherwise slice first. Peel after cooking for to retain nutrients and for maximum flavour. Kohlrabi can be peeled, sliced or grated, and eaten raw.
Ways to eat
Serve steamed, mashed or in a stir fry. Bake, stuff, or add to soups, braises or stews. Young kohlrabi can be eaten raw, sliced or finely grated in a salad. Kohlrabi leaves are very high in nutrients and can be treated like spinach – eaten raw or cooked. Kohlrabi can be peeled, sliced and grated and used in salads, sandwiches, wraps or sliced and eaten as a snack.
Bake, boil, microwave, steam, stew.
Kohlrabi is a good source of vitamin C and dietary fibre, a source of folate and thiamin, and contains a dietary significant amount of potassium. Like other members of the brassica family, kohlrabi is a rich source of phytonutrients, including glucosinolates and phenolic compounds.
|Serving Size: 1 cup sliced = 135g|
|% Daily Intake per serve||Average Quantity
|Fat, total (g)||1||0%||0.1|
|- saturated (g)||0.02||0%||0.01|
|Available carbohydrate (g)||4.1||1%||3.1|
|- sugars (g)||4||4%||3|
|Dietary Fibre (g)||4.9||3.6||A good source of dietary fibre|
|Vitamin C (mg)||36||91% RDI*||27||A good source of vitamin C|
|Folate (µg)||22||11% RDI*||16||A source of folate|
|Thiamin (mg)||0.11||10% RDI*||0.08||A source of thiamin|
|Potassium (mg)||324||240||Contains potassium|
|Niacin (mg)||0.5||5% RDI*||0.4|
|Riboflavin (mg)||0.01||1% RDI*||0.01|
|Vitamin A Equiv. (µg)||0.0||0% RDI*||0.0|
|Vitamin B6 (mg)||0.15||9% RDI*||0.11|
|Vitamin E (mg)||0.0||0% RDI*||0.0|
|Calcium (mg)||28||4% RDI*||21|
|Iron (mg)||0.3||2% RDI*||0.2|
|Selenium (µg)||0.7||1% RDI*||0.5|
|Zinc (mg)||0.1||1% RDI*||0.1|
|Percentage Daily Intakes are based on an average adult diet of 8700 kJ|
|Your daily Intakes may be higher or lower depending on your energy needs.|
|*Recommended Dietary Intake (Average Adult)|
|Source: FOODfiles 2018|
Many customers will not know how to use kohlrabi, so use the QR code on labels.
Store at 0°C with a relative humidity of 90-100%.
Purchase kohlrabi with the New Zealand GAP logo.