Kohlrabi, a unique and versatile vegetable, is gaining popularity in kitchens across the country. With its distinctive appearance and mild, slightly sweet flavor, kohlrabi offers a refreshing addition to meal prep routines. This nutrient-dense vegetable can be enjoyed raw or cooked, making it an excellent choice for those looking to diversify their weekly meal plans.
Incorporating kohlrabi into meal prep recipes can help save time and add variety to your diet. From salads and slaws to roasted dishes and stir-fries, kohlrabi’s adaptability allows for creative and delicious meal options. These seven recipes showcase the vegetable’s potential as a star ingredient in easy-to-prepare, nutritious meals that can be enjoyed throughout the week.
1) Kohlrabi and Quinoa Salad
This nutrient-packed salad combines the crunch of kohlrabi with protein-rich quinoa for a satisfying meal prep option. Kohlrabi’s mild, slightly sweet flavor complements the nutty taste of quinoa perfectly.
To prepare, cook quinoa according to package instructions and let it cool. Peel and julienne the kohlrabi bulb into thin strips. Mix the cooled quinoa and kohlrabi in a large bowl.
For added flavor and texture, consider including diced Granny Smith apples and shredded kale. These ingredients bring tartness and extra nutrients to the dish. A simple lemon vinaigrette ties all the flavors together.
This salad keeps well in the refrigerator for several days, making it an excellent choice for weekly meal prep. It can be enjoyed cold or at room temperature, offering versatility for different dining situations.
2) Roasted Kohlrabi with Garlic
Roasted kohlrabi with garlic is a delicious and simple way to prepare this versatile vegetable. The roasting process brings out the natural sweetness of kohlrabi while adding a caramelized flavor.
To begin, preheat the oven to 425°F (218°C). Peel the kohlrabi and cut it into 1/2-inch slices or cubes. Toss the pieces with olive oil, minced garlic, salt, and pepper.
Spread the seasoned kohlrabi on a baking sheet in a single layer. This ensures even cooking and allows each piece to develop a golden-brown exterior.
Roast the kohlrabi for 22-24 minutes, or until it becomes tender and crisp on the outside. For added flavor, sprinkle grated Parmesan cheese over the roasted kohlrabi before serving.
This dish can be prepared in advance and reheated throughout the week, making it an excellent option for meal prep. Roasted kohlrabi with garlic pairs well with various main courses and can be enjoyed hot or cold.
3) Kohlrabi Slaw with Yogurt Dressing
Kohlrabi slaw offers a refreshing twist on traditional coleslaw recipes. This crunchy vegetable provides a mild, slightly sweet flavor that pairs well with a creamy yogurt-based dressing.
To prepare the slaw, julienne or grate fresh kohlrabi bulbs. A sharp chef’s knife or sturdy vegetable peeler is essential for removing the tough outer skin before slicing.
For added color and flavor, combine the kohlrabi with shredded carrots and thinly sliced red cabbage. Apple slices can introduce a pleasant sweetness to balance the peppery notes of the kohlrabi.
The yogurt dressing brings a tangy creaminess to the dish. Mix plain Greek yogurt with a splash of apple cider vinegar, a dollop of Dijon mustard, and a drizzle of honey. Season with salt and pepper to taste.
This slaw can be prepared in advance and stored in the refrigerator for several days. The flavors will meld and intensify over time, making it an excellent choice for meal prep.
Serve the kohlrabi slaw as a side dish or use it as a topping for sandwiches and tacos. Its versatility and long-lasting freshness make it a valuable addition to any meal prep routine.
4) Kohlrabi Stir-Fry with Tofu
This quick and nutritious meal prep option combines the crisp texture of kohlrabi with protein-packed tofu. Start by pressing the tofu to remove excess moisture, then cube it and set aside.
Peel and slice the kohlrabi into thin strips. Chop some bell peppers and onions for added flavor and nutrition.
Heat oil in a wok or large skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides. Remove the tofu and set aside.
In the same pan, stir-fry the kohlrabi strips with bell peppers and onions for about 3-4 minutes. Add minced garlic and ginger for aromatic depth.
Return the tofu to the pan and toss everything together. Pour in a simple sauce made from soy sauce, rice vinegar, and a touch of honey.
Cook for an additional 2 minutes until the vegetables are crisp-tender and the sauce coats everything evenly. Garnish with sesame seeds and chopped scallions before portioning into meal prep containers.
5) Mashed Kohlrabi and Potatoes
Mashed kohlrabi and potatoes offer a unique twist on traditional mashed potatoes. This dish combines the earthy flavor of kohlrabi with the comforting texture of potatoes.
To prepare, peel and quarter 2 pounds of kohlrabi and 2 pounds of potatoes. Cook them in boiling salted water until soft, which takes about 30 minutes.
Once cooked, drain the vegetables and return them to the pot. Add 2 tablespoons each of heavy cream and butter. Mash the mixture until smooth and creamy.
For added depth, consider incorporating roasted garlic. Roast a head of garlic in the oven for 35 minutes, then squeeze the softened cloves into the mash.
Season the mash with salt and pepper to taste. For extra flavor, sprinkle in some fresh herbs like thyme or chives.
This dish can be made ahead and reheated, making it an excellent choice for meal prep. Store in airtight containers in the refrigerator for up to 5 days.
6) Kohlrabi Fritters
Kohlrabi fritters offer a delicious way to incorporate this versatile vegetable into meal prep. To prepare, peel and grate the kohlrabi, squeezing out excess moisture.
Combine the grated kohlrabi with flour, eggs, and seasonings like salt, pepper, and herbs. Dill and lemon zest can add a refreshing flavor profile.
Heat oil in a frying pan over medium heat. Drop spoonfuls of the mixture into the pan, flattening them slightly. Cook for 3-4 minutes on each side until golden brown.
For variety, mix grated carrots with the kohlrabi. Adding chopped spring onions or garlic can enhance the flavor further.
Once cooked, place the fritters on paper towels to absorb excess oil. These fritters can be stored in the refrigerator for several days or frozen for longer-term meal prep.
Serve the fritters as a side dish or snack. They pair well with a dollop of yogurt or sour cream for added tang.
7) Kohlrabi Soup with Carrot and Ginger
This nourishing soup combines the mild, slightly sweet flavor of kohlrabi with the earthy taste of carrots and the warmth of ginger. It’s an excellent choice for meal prep, as it can be easily stored and reheated throughout the week.
To prepare, start by peeling and dicing the kohlrabi and carrots. Sauté them in a pot with some butter or oil until they begin to soften. Add minced ginger for an extra layer of flavor and warmth.
Pour in vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer until the vegetables are tender, which usually takes about 15-20 minutes. For a smooth consistency, use an immersion blender to puree the soup.
Season with salt and pepper to taste. For added creaminess, stir in a dollop of cream cheese before serving. This soup can be stored in airtight containers in the refrigerator for up to five days or frozen for longer-term storage.
Nutritional Benefits of Kohlrabi
Kohlrabi offers a range of essential nutrients that contribute to overall health and wellbeing. This versatile vegetable packs a nutritional punch with its vitamin and mineral content, while also providing valuable dietary fiber.
Vitamins and Minerals
Kohlrabi is an excellent source of vitamin C, providing a significant portion of the daily recommended intake. This antioxidant vitamin supports immune function and skin health. The vegetable also contains vitamin B6, important for brain development and function.
Potassium, a crucial mineral for heart health and blood pressure regulation, is found in kohlrabi. It offers small amounts of other minerals like manganese and copper, which play roles in bone health and enzyme function respectively.
Kohlrabi contains phytonutrients called glucosinolates. These compounds have been linked to potential cancer-fighting properties, particularly against breast, lung, colon, and liver cancers.
Dietary Fiber
Kohlrabi is rich in dietary fiber, promoting digestive health and regularity. A single cup of raw kohlrabi provides about 5 grams of fiber, contributing to the daily recommended intake.
Fiber aids in weight management by promoting feelings of fullness. It also helps stabilize blood sugar levels, making kohlrabi a good choice for those managing diabetes.
The high fiber content supports heart health by helping to lower cholesterol levels. It may also reduce the risk of developing cardiovascular diseases.
Incorporating kohlrabi into meal prep recipes can boost the nutritional value of dishes while adding a unique texture and mild flavor.
Selecting and Storing Kohlrabi
Proper selection and storage of kohlrabi are crucial for maintaining its freshness and flavor. Choosing high-quality bulbs and implementing effective storage techniques will ensure you have crisp, delicious kohlrabi for your meal prep recipes.
Choosing Fresh Kohlrabi
When selecting kohlrabi, look for firm, unblemished bulbs with vibrant color. The ideal size is between 2-4 inches in diameter, as larger bulbs can be tough and woody. Avoid kohlrabi with soft spots or discoloration.
Fresh kohlrabi should have crisp, firm leaves attached. These greens are edible and nutritious, so select bulbs with healthy-looking leaves when possible.
Choose kohlrabi with smooth skin, free from cracks or cuts. Gently press the bulb – it should feel solid and heavy for its size.
Proper Storage Techniques
Store whole kohlrabi in the refrigerator’s crisper drawer for up to a week. Place the bulbs in a plastic bag with small holes to allow for air circulation while retaining moisture.
Remove the leaves before storing if you don’t plan to use them immediately. The greens can be stored separately in a plastic bag and used within a few days.
For longer-term storage, kohlrabi can be frozen. Peel and cut the bulb into uniform pieces, then blanch for two minutes. Quickly cool in ice water, dry thoroughly, and freeze on a baking sheet before transferring to freezer bags.
Properly stored frozen kohlrabi can last up to 8 months. Label bags with the date to keep track of freshness.
Preparation Techniques
Proper preparation of kohlrabi is essential for creating delicious meal prep recipes. Mastering peeling, cutting, and cooking methods will ensure the best texture and flavor in your dishes.
Peeling and Cutting Kohlrabi
Start by washing the kohlrabi thoroughly under cool running water. Trim off the leaves and stems, saving them for later use if desired. Use a sharp knife to cut off the top and bottom of the bulb.
Peel the tough outer skin using a vegetable peeler or paring knife. For larger kohlrabi, you may need to cut it in half first for easier handling.
Once peeled, slice the kohlrabi into desired shapes. Cut it into thin rounds for raw preparations, or cube it for roasting and stir-frying. For noodle-like strands, use a spiralizer or julienne peeler.
Cooking Methods
Kohlrabi can be enjoyed raw or cooked, offering versatility in meal prep. For raw preparations, slice it thinly and add to salads or slaws for a crisp texture.
Steaming is a quick cooking method that preserves nutrients. Place kohlrabi pieces in a steamer basket over boiling water for 5-7 minutes until tender.
Roasting brings out kohlrabi’s natural sweetness. Toss cubes with oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes, stirring occasionally.
For a smoky flavor, grill kohlrabi slices on a preheated grill for 3-4 minutes per side. Sautéing cubed kohlrabi in a pan with oil over medium heat for 5-7 minutes creates a tender-crisp texture perfect for stir-fries.