Crunchy Beet and Kohlrabi Slaw with Apples

Fresh, crisp, and crunchy, this vibrant Beet and Kohlrabi Slaw is the perfect combination of sweet beets, spicy kohlrabi, and tart apples. Enjoy this delicious slaw mixed with fresh citrus juice, creamy feta, and sunflower seeds as a healthy side, light lunch, or added to your favorite tacos.

I first learned about kohlrabi while living in Germany as an Au Pair. I was asked to chop a strange and unfamiliar looking vegetable to serve with lunch. I quickly learned that this vegetable had a name – kohlrabi – and that it is extremely popular in German-speaking countries.

This beet and kohlrabi slaw is a perfect introduction to this vegetable for anyone who has wanted to try kohlrabi but hasn’t known what to do with it.

A perfect blend of earthy, sweet, spicy, refreshing, and salty, this simple, yet surprisingly flavorful, beet and kohlrabi slaw has a little something for everyone. Ready in just 15 minutes, it’s easy to enjoy this bright and colorful salad with healthy baked chicken, tacos, or as a light snack. 

What is Kohlrabi

Commonly referred to as the German Turnip, Kohlrabi received its name from German words Kohl (“cabbage”) with Rübe (“turnip”) due to its cabbage-like leaves and because the swollen bulb-like stem resembles a turnip. A popular vegetable in German-speaking countries, Kohlrabi is also common in American states with large ancestral German populations, northern parts of Vietnam, and in eastern parts of India. 

Despite its similar shape and common name, kohlrabi is in no way a root vegetable (it’s grown above ground) and is not related to the turnip. It is, however, related to cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, and Savoy cabbage.

Kohlrabi can be light green, white, or purple and have a taste and texture similar to that of a broccoli stem (though I find it to be somewhat more complex than that with an equal mix of spicy, peppery, sweet, always crisp and crunchy). Delicious steamed, sauteed, roasted, pureed, or raw, all parts of the kohlrabi can be eaten.

Is kohlrabi healthy?

Absolutely!

As a whole, kohlrabi is low in overall calories, fat, and carbohydrates, but filled with gut happy fiber, potassium, and absolutely jam-packed with Vitamin C. In addition, it is believed that kohlrabi can help manage blood pressure and improve heart health (both thanks to the high levels of Potassium).

Per 1 cup (135 grams)–

• Fat- 0.1 g
• Carbohydrates- 8 g
• Fiber- 4.9 g
• Sugar- 3.5 g
• Protein- 2.3 g
• Potassium- 473 mg
• Vitamin C- 139% (more than oranges!)

How to Peel Kohlrabi

Depending on how you plan to enjoy kohlrabi, you may or may not find it necessary to peel yours. That said, the outer skin is typically less sweet, woodier, and tougher, so I do recommend that you peel at least the very outer skin when making this beet and kohlrabi slaw.

1. First, cut off any greens that may still be attached. Feel free to wash the fresh greens and use in a salad, sauté them in the same way you would spinach, or add them to a big pot of soup.
2. Next, use a vegetable peeler or paring knife to carefully peel the skin – you’ll notice that the interior flesh of the kohlrabi is white, while the outer skin is light green.
3. Cut in half and discard any parts that feel spongy or have brown spots. 

And that’s all there is to it!

Of course, depending on how you plan to prepare and cook your kohlrabi will determine what you do with it next. For this beet and kohlrabi slaw, I used a box grater to shred mine, but thin matchsticks would also work.

Ingredients in Crunchy Beet and Kohlrabi Slaw

• Kohlrabi – I added one large peeled and grated kohlrabi. You may grate or chop the kohlrabi into thin matchsticks (tip-grating is much faster).
• Beets – Similar to the kohlrabi, you will need to peel and grate (or chop) your raw beetroot. A couple of things to note-
  • This recipe calls for raw beets. They do not taste like dirt- promise. Read all about beets in this post.
  • Beets stain. I highly recommend wearing an apron while grating them to prevent little red specks of beet juice from getting everywhere.
• Apples – Any apple will taste great, so pick whichever is your favorite. That said, I do not recommend grating them like you do the beets and kohlrabi. Even though you will be adding citrus juice, your apples will turn brown almost immediately and transform your fresh-looking salad into an old-looking one super quick.
• Parsley – Dried parsley is not recommended as a substitute.
• Green onion – Although kohlrabi has a little peppery kick to it, I felt this slaw needed a little something more to balance the sweet apples and beets and creamy feta cheese. Green onions are the perfect addition when you want onion flavor without the overwhelming onion taste.
• Orange juice and zest – one orange zested and juiced. Trust me, it’s an easy way to add loads of sweet (unobtrusive) flavor (tip- use a microplane grater to zest your orange).
• Lime juice – fresh fresh fresh.
• Sunflower seeds – Technically, any nut or seed would go great in this dish, however, sunflower seeds, given their small size and mild flavor, were the obvious choice.
• Feta cheese – Tangy feta with all these other crazy flavors? YES. Unless you’re vegan or sensitive to dairy- in which case, skip it.

How to make this Beet and Kohlrabi Slaw with Apples

1. Gather the ingredients and peel your vegetables- starting with the kohlrabi first followed by the beets. Transfer to a large bowl.
2. In a separate bowl whisk together the orange zest and juice, fresh lime juice, olive oil, salt, and pepper. Drizzle over the grated kohlrabi and beets.
3. Chop the apple into small matchsticks and add to the same bowl as the beets. Toss to combine.
4. Add the chopped green onions, parsley, sunflower seeds, and feta (if using) and gently mix to combine.

Tips and Tricks

• Shredded beets will start to dry out if they are left out too long. Your best bet is to drizzle with some citrus juice shortly after grating.
• Kohlrabi bulbs will stay fresh in the refrigerator for up to three weeks. Simply remove the leaves, scrub, and store in a paper or plastic bag in the refrigerator until ready to use.
• Make this recipe vegan by skipping the feta cheese.
• This salad is best enjoyed immediately. Leftovers, while still good, won’t taste as fresh.

Love Kohlrabi? you may also enjoy-

• Peach and Kohlrabi Summer Salad with Chipotle Shrimp
• Shredded Brussels Sprout Persimmon Salad
• Shredded Brussels Sprout Salad with Chicken and Beets
• Cucumber Salad Recipe
• Thai Meatball Lettuce Wraps with Tangy Cabbage Slaw

Crunchy Beet and Kohlrabi Salad

4.78 from 18 votes

Enjoy this delicious slaw mixed with fresh citrus juice, creamy feta, and sunflower seeds as a healthy side, light lunch, or added to your favorite tacos.

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Course: Salad

Cuisine: American

Keyword: beets, kohlrabi

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 4 servings

Calories: 170kcal

Author Jessica Randhawa

Ingredients

US Customary - Metric

• 1 large kohlrabi - peeled and finely shredded
• 2 medium raw beets - peeled an finely shredded
• 1 large apple - cored and cut into thin matchsticks (I had a Fiji apple on hand, but suggest using a Pink Lady apple or similar)
• 2 tbsp parsley - minced
• 2 green onions - chopped
• 1 orange - juiced
• 1 orange - zested
• 1 lime - juiced
• 1 tbsp olive oil
• salt + pepper - to taste
• 1/4 cup toasted sunflower seeds
• Feta Cheese - omit for vegan/dairy-free

Instructions

• Place the shredded kohlrabi, shredded beets, chopped apple, parsley, and green onion in a large salad bowl. In a separate, smaller bowl, whisk together the orange zest, the orange and lime juice, olive oil and salt + pepper. Gently drizzle citrus dressing over the salad and toss to mix.
• Sprinkle the salad with toasted sunflower seeds and crumbled feta cheese (if desired).

Notes

• originally published May 15th 2017

Nutrition

Nutrition Facts

Crunchy Beet and Kohlrabi Salad

Amount Per Serving

Calories 170 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g5%

Sodium 78mg3%

Potassium 578mg17%

Carbohydrates 23g8%

Fiber 6g24%

Sugar 14g16%

Protein 4g8%

Vitamin A 335IU7%

Vitamin C 47.4mg57%

Calcium 44mg4%

Iron 1.5mg8%

* Percent Daily Values are based on a 2000 calorie diet.

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)

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