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

Kohlrabi is the unassuming star of the cruciferous vegetable family . Often underestimated, it's incredibly versatile. Whether raw, cooked, or as a crunchy snack, kohlrabi is a true nutritional powerhouse . In the following blog post, you'll learn everything you need to know about kohlrabi: from nutritional values ​​and valuable tips for shopping and proper storage to some delicious recipe ideas . You'll also find out whether kohlrabi is truly suitable for a low-histamine diet.

General information: Origin, appearance & taste

The name already gives it away: although kohlrabi belongs botanically to the cabbage family , its taste only vaguely resembles its hearty relatives. Kohlrabi is the thickened stem of a plant that resulted from a cross between wild cabbage and 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 edible. Its thin skin is light green , white , or purple , and the slightly sweet, crisp flesh tastes somewhat like radish , while the stalks and leaves have a cabbage-like flavor.

The exact origin of kohlrabi remains highly controversial. But one thing is clear: its home lies in Europe. Space .

purple kohlrabi

Nutritional information at a glance

Kohlrabi is a true nutritional powerhouse. 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 short list of the calorie and macronutrient distribution of 100g of kohlrabi:

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

Planted kohlrabi

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

According to the SIGHI list , kohlrabi is rated at 1, so you should carefully test your individual tolerance . Generally, however, it is relatively well tolerated.

Kohlrabi is suitable for the following dietary patterns:
  • 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's important to note that kohlrabi is not strictly low in salicylates , but it does have a low salicylate content. Therefore, even with a low-salicylate diet, it's best to test individual tolerance.


Kohlrabi in the kitchen: Valuable shopping and storage tips

When buying, make sure the tuber is smooth, unblemished, and not too large (around 8 cm in diameter), as this usually means it's less woody. The leaves should also be crisp, fresh, and bright green.

Fresh kohlrabi can easily be stored in the vegetable drawer of the refrigerator . It's best to remove the leaves beforehand and store them separately from the bulb in a bag in the refrigerator.

Kohlrabi is also one of the vegetables that you can easily freeze . However, there are a few things you should consider before freezing it:
  • Remove the leaves
  • Peel the kohlrabi completely and remove the root end at the bottom of the bulb.
  • Then cut the kohlrabi into bite-sized pieces.
Finally, you have two different options. You can either blanch the pieces first or put them raw in a freezer bag and place them in the freezer.

Recipe ideas

Below we have compiled a few more delicious recipes for you.

Stuffed Kohlrabi Recipe Stuffed Kohlrabi

The recipe is low in histamine and gluten-free.

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

Our tip: You can also fill your kohlrabi vegan: Mix the spring onion with carrots, HistaFood organic vegetable spread and 200g of rice.

Cauliflower Bolognese Recipe

Cauliflower Bolognese

The recipe is low in 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
  • Olive oil
For the Bolognese
Topping

  • Vegan feta cheese (1)
  • Roasted macadamia
  • Fresh basil
Noodles

  • e.g. gluten-free whole grain rice pasta
Our tip: You can also make the Bolognese with our HistaFood organic vegetable spread Carrot & Beetroot .

Vegan pointed cabbage soup recipe

Vegan pointed cabbage soup

The recipe is low in 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 olive oil for cooking
  • 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 grain bread goes perfectly with this.

Conclusion

Kohlrabi is not only a versatile vegetable, but also a true powerhouse of nutrients that can be easily integrated into many diets. Whether raw, cooked, or as an ingredient in creative recipes – this bulb impresses with its taste and health benefits. Best of all: kohlrabi is generally well-tolerated and also suitable for a low-histamine diet .

Nevertheless, individual tolerance should always be tested. With its numerous uses and health benefits, kohlrabi is and will remain a definite underrated star in the kitchen.

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