Can You Eat Kohlrabi Skin? A Complete Guide
Yes, you can eat kohlrabi skin! In fact, kohlrabi skin is not only edible but also packed with nutrients, though the flavor and texture may vary depending on the variety and size of the bulb.
Understanding Kohlrabi
Kohlrabi, also known as a German turnip, is a cruciferous vegetable that’s part of the Brassica oleracea family, which includes cabbage, broccoli, and cauliflower. It features a bulbous stem, often mistaken for a root, from which leafy greens sprout. The entire plant, from root to leaf, is edible, though the bulb is the most commonly consumed part. Its flavor is often described as a milder, sweeter version of a turnip or cabbage, with a crisp, refreshing bite.
The Edibility of Kohlrabi Skin: A Closer Look
Can you eat kohlrabi skin? Absolutely. However, the experience will differ based on several factors. Younger, smaller kohlrabi bulbs tend to have thinner, more tender skin that’s easily digestible and quite palatable. Older, larger bulbs often develop thicker, tougher skin that can be slightly bitter or fibrous.
- Younger bulbs: Thin, tender, and generally pleasant to eat.
- Older bulbs: Thicker, tougher, and potentially bitter.
Nutritional Benefits of Kohlrabi Skin
Leaving the skin on your kohlrabi can boost its nutritional value. The skin is a good source of:
- Fiber: Aids digestion and promotes gut health.
- Vitamins: Especially vitamin C and certain B vitamins.
- Minerals: Including potassium and magnesium.
- Antioxidants: Helps protect against cell damage.
By peeling your kohlrabi, you’re essentially removing a layer that contains a significant amount of these beneficial compounds.
How to Prepare Kohlrabi Skin for Consumption
Proper preparation is key to enjoying kohlrabi skin. Follow these steps:
- Wash the kohlrabi thoroughly under running water to remove any dirt or debris. A vegetable brush can be helpful.
- If the skin is particularly tough, consider lightly peeling away the outermost layer with a vegetable peeler. You don’t need to remove all of the skin, just the roughest parts.
- Cut the kohlrabi into smaller pieces for easier chewing.
- Cook the kohlrabi as desired. Roasting, steaming, sautéing, and grilling are all good options. The skin will soften during cooking.
Creative Ways to Eat Kohlrabi with the Skin On
There are numerous ways to incorporate kohlrabi skin into your meals:
- Roasted: Toss kohlrabi chunks (skin on!) with olive oil, herbs, and spices, then roast until tender.
- Stir-fried: Add thinly sliced kohlrabi to stir-fries for a crunchy texture.
- Salads: Shave raw kohlrabi (skin on!) into salads for a refreshing crunch.
- Soups and stews: Dice kohlrabi and add it to soups and stews for added flavor and nutrients.
- Chips: Thinly slice kohlrabi, bake or fry until crispy.
Common Mistakes When Eating Kohlrabi Skin
- Not washing thoroughly: Always wash kohlrabi well to remove dirt and pesticides.
- Eating overly tough skin: If the skin is too thick and fibrous, it’s best to peel it, at least partially.
- Overcooking: Overcooked kohlrabi can become mushy. Cook until tender-crisp.
- Ignoring bitter taste: If the skin tastes overwhelmingly bitter, it’s probably from an older bulb and may not be enjoyable.
Is Organic Kohlrabi Better?
Choosing organic kohlrabi can minimize your exposure to pesticides. However, even conventionally grown kohlrabi is safe to eat if properly washed. Whether organic or not, always wash the skin thoroughly before consuming.
Potential Side Effects of Eating Kohlrabi
While generally safe, some people may experience mild digestive discomfort from eating kohlrabi, especially if they consume large quantities or are not used to high-fiber foods. Start with small portions and gradually increase your intake to avoid bloating or gas.
Comparing Kohlrabi to Other Root Vegetables
| Vegetable | Edible Skin? | Flavor | Texture |
|---|---|---|---|
| Kohlrabi | Yes (usually) | Mild, sweet | Crisp, firm |
| Turnip | Yes (young) | Pungent | Firm |
| Radish | Yes | Peppery | Crisp |
| Carrot | Yes | Sweet | Crunchy |
| Potato | Yes | Earthy | Starchy |
Frequently Asked Questions (FAQs)
Is it necessary to peel kohlrabi before eating it?
No, it’s not necessary to peel kohlrabi, especially if the bulb is young and small. The skin is edible and nutritious, but peeling may be preferred for older bulbs with tougher skin.
Does the color of the kohlrabi affect the edibility of the skin?
The color of the kohlrabi (green, purple, or white) doesn’t significantly affect the edibility of the skin. The primary factor is the age and size of the bulb.
What if my kohlrabi skin is very thick and tough?
If the skin is excessively thick and tough, it’s best to peel it before cooking or eating. You can try using a vegetable peeler to remove the outermost layer.
Can I eat kohlrabi leaves as well as the skin?
Yes, kohlrabi leaves are also edible and can be used similarly to other leafy greens like kale or spinach. They can be sautéed, steamed, or added to soups and salads.
Is kohlrabi skin safe for children to eat?
Yes, kohlrabi skin is generally safe for children, provided it’s properly washed and the bulb isn’t overly mature. Always supervise young children when they’re eating raw or cooked vegetables.
Does cooking affect the nutritional value of kohlrabi skin?
Cooking can slightly reduce the vitamin content of kohlrabi skin, particularly vitamin C. However, the fiber and mineral content remain largely unchanged.
Where can I find kohlrabi to buy?
Kohlrabi can be found at farmers markets and grocery stores, especially during the fall and winter months. Check the produce section, often near other root vegetables.
How should I store kohlrabi to keep the skin fresh?
Store kohlrabi in the refrigerator’s crisper drawer. Remove the leaves if they are attached, as they can draw moisture from the bulb. It can last for several weeks.
What is the best way to wash kohlrabi skin?
Wash kohlrabi under running water with a vegetable brush. This helps remove dirt, debris, and potential pesticide residue. Pay close attention to crevices and irregularities in the skin.
What does kohlrabi skin taste like?
Kohlrabi skin generally has a mild, slightly sweet taste similar to the flesh, but it can be a bit more pungent or even slightly bitter, especially in older bulbs.
Are there any specific health conditions that would make eating kohlrabi skin inadvisable?
Individuals with certain digestive sensitivities or allergies to cruciferous vegetables should exercise caution. Consult with a healthcare professional if you have concerns.
Does freezing affect the texture of kohlrabi skin?
Freezing raw kohlrabi can alter the texture of the skin, making it softer. Blanched kohlrabi freezes better.