Kohlrabi and histamine: A nutrient-rich all-rounder?

Kohlrabi is the unsung star of the cruciferous vegetable family. Often underestimated, it is actually incredibly versatile. Whether raw, cooked, or as a crunchy snack. Furthermore, kohlrabi is a true nutrient bomb. In the following blog article, you will learn everything you need to know about kohlrabi: from nutritional values and valuable tips for shopping and proper storage to some delicious recipe ideas. Furthermore, you will of course also find out whether kohlrabi is truly suitable for a low-histamine diet.

General information: Origin, appearance & taste

As the name suggests, kohlrabi is botanically part of the cabbage family, but its taste only faintly resembles its hearty relatives. Kohlrabi is the thickened stem of a plant that was created by crossing wild cabbage with the wild white turnip. In this country, it is in season from April until late summer.

Its bulbous stem end has thin stalks with large leaves, which are also suitable for consumption. Its thin skin is light green, white, or purple, and the slightly sweet, crunchy flesh has a taste somewhat reminiscent of radish, while the stalks and leaves taste cabbage-like.

The exact origin of kohlrabi is still highly debated today. But one thing is clear: its home lies in the European region.

Nutritional values at a glance

Kohlrabi is a real nutrient bomb. It is rich in vitamin C, potassium, vitamin B6, folic acid, magnesium, and copper. Its leaves also contain plenty of vitamin A.

Below you will find a small list of the calories and macronutrient distribution in 100 g of kohlrabi:

Calories: 30 kcal
Protein: 2 g
Carbohydrates: 4 g, of which sugars: 3.8 g
Fat: 0.4 g
Fiber: 1.3 g

Planted kohlrabi

Kohlrabi and histamine: How well-tolerated is this cruciferous vegetable?

According to the SIGHI list, kohlrabi is marked with a 1, so it is best to carefully test your individual tolerance. As a rule, however, it is relatively well-tolerated.

Kohlrabi is suitable for the following types of diets:

for a low-histamine diet
for a low-fructose diet
for a gluten-free diet
for a lactose-free diet
for a low-salicylate diet
for a low-sorbitol diet
for a low-nickel diet

It is important to note that kohlrabi is not strictly low-salicylate; however, it has a low salicylate content. For this reason, tolerance should also be tested individually even on a low-salicylate diet.

Kohlrabi in the kitchen: Valuable shopping and storage tips

When buying, make sure the bulb is smooth, flawless, and not too large (about 8 cm in diameter), as it will generally be less woody. In addition, the leaves should be crisp, fresh, and bright green.

You can easily store fresh kohlrabi in the vegetable compartment of the refrigerator. It is best to remove the leaves beforehand and store them separately from the bulb in a bag in the fridge.

Kohlrabi is also one of those vegetables that you can easily freeze. Before you freeze it, however, you should keep a few things in mind:

Remove the leaves
Peel the kohlrabi completely and remove the root base at the bottom of the bulb
Cut the kohlrabi into bite-sized pieces

Finally, you have two different options. You can either blanch the pieces first or put them in the freezer raw in a freezer bag.

Recipe ideas

Below, we have put together a few delicious recipes for you.

Stuffed Kohlrabi

This recipe is low-histamine and gluten-free.

You will need the following ingredients for 3-4 servings:

4 kohlrabi (1)
400 g ground beef
Salt
1 jar of HistaFood Organic Carrot & Beetroot Vegetable Spread
1 spring onion (1)
2 carrots
3 tbsp frying olive oil
1 onion (1)
400 ml HistaFood Organic Vegetable Broth
200 ml cream

Our tip: You can also stuff your kohlrabi in a vegan way: Mix the spring onion with carrots, HistaFood Organic Vegetable Spread, and 200 g of rice.

Cauliflower Bolognese

This recipe is low-histamine, vegan, gluten-free, and lactose-free.

You will need the following ingredients for 4 servings:

For the roasted cauliflower

1 head of cauliflower
Salt
2 tsp paprika powder
1 tsp coriander powder
Frying olive oil

For the Bolognese

Frying olive oil
1 onion (1)
Cauliflower leaves
2 carrots
2 stalks of celery
2 bay leaves
1 sprig of rosemary
4 sprigs of thyme
1 jar of HistaFood Organic Vegetable Sauce
0.5 liters of HistaFood Organic Vegetable Broth
Salt

Topping

Vegan feta cheese (1)
Roasted macadamia nuts
Fresh basil

Pasta

e.g., gluten-free whole grain rice pasta

Our tip: Alternatively, you can also make the Bolognese with our HistaFood Organic Carrot & Beetroot Vegetable Spread.

Vegan Pointed Cabbage Soup

This recipe is low-histamine, vegan, gluten-free, and lactose-free.

You will need the following ingredients for one serving:

250 g potatoes
400 g pointed cabbage
1 onion (1)
1 tbsp frying olive oil
600 ml HistaFood Organic Vegetable Broth
50 g gluten-free oat cream cheese (1)
Some fresh parsley
Salt
A little caraway

Our tip: A slice of toasted gluten-free HistaFood Organic Seed Bread goes perfectly with this.

Conclusion

Kohlrabi is not only a versatile vegetable, but also a true powerhouse of nutrients that can be perfectly integrated into many dietary forms. Whether raw, cooked, or as an ingredient in creative recipes—the bulb is impressive in terms of taste and health. The best part is: kohlrabi is generally well-tolerated and also suitable for a low-histamine diet.

Nevertheless, individual tolerance should always be tested. With its numerous possible uses and health benefits, kohlrabi is and remains definitely an underestimated star in the kitchen.