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What you need to know about Kohlrabi Microgreens

Updated: Nov 4, 2022

Did you know?

Microgreens contain a high concentration of prebiotic fibre, stimulating the growth of beneficial microbes in your digestive tract. Gut health is linked to better immunity, healthy elimination, reduced risk of colorectal cancers, improved energy levels, and healthy weight maintenance. Studies have proven that microgreens contain 4 to 40 times more vitamins, enzymes, minerals, antioxidants and beneficial properties than equivalent products grown to maturity.

Microgreens are tasty nutrient dense superfoods. These tiny powerhouses encapsulate all the benefits of the mature plant in a highly concentrated form.

Today we are shining a spotlight on Kohlrabi Microgreens. These wonderful plants are a young, tiny, edible version of the vegetable in the photo above. They are a fast growing microgreen and take around 8-10 days from sowing to harvest. The leaves and stems are all edible and are similar to sweet, mild cabbage, and the texture is crisp and fresh. Their beautiful purple coloured stems are very eye-catching and make them a great choice for using as a garnish.

The Kohlrabi belongs to the brassica family same as cabbage, broccoli, cauliflower, and kale among others. It originated in Europe and is quite young compared to some other microgreens. It’s said it was developed in northern Europe not long before the 16th century. The name comes from the German Kohl which means cabbage and Rabi which is the Swiss-German variant of the turnip.

To sprinkle micro-greens over your dishes is so simple and quick. It’s a wonderful solution to adding essential nutrients to every meal. Whether that’s in salads, smoothies, burgers, sandwiches, wraps, soups, risottos, pastas, eggs, fish and meat, etc as a garnish. You can eat them fresh (which is the best way, IMO), or you can cook them into your soups, with stir fry dishes, sauté them like spinach, use as dips/ sauces or infuse as a drink.

Kohlrabi Microgreens are great for

  • Served with poached eggs

  • with seafood, scallops is a great example

  • garnishes over salad bowls

  • on a homemade pizzas or sandwiches

  • Flammekueche, or tarte flambée

  • in coleslaw

  • added to soups

  • added to pasta dishes, risottos

  • with a cheese platter

Pairs well with

  • Lentils

  • Parsnips

  • Goats cheese

  • Asparagus

  • Tomato

  • Yoghurt

  • Chicken/Slow cooked Beef

  • White fish

How to take care of your Micro Kohlrabi

Keep your live microgreens at a cool temperature with good air flow. Not too humid. Favourable temperature range of 18 to 24°C and relative humidity (RH) of 40 to 60 per cent would meet the needs of most plants.

Using a knife (rather than scissors) to cut your live microgreens, this ensures they stay fresher for longer. Keep your live microgreens on a shallow tray/plate. Water twice a day, don’t water too much, little and often. Always water from below. Avoid watering from above as this may cause mould. The amount of water will vary according to the environmental conditions: i.e. they'll need more water if they're in the sun and wind, than if they're in a sheltered, shady spot. Water them evenly, making sure the growing medium (compost) is moist.

Nutritional Facts

Kohlrabi is filled with nutritions such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These are known to help with digestion, weight loss, vision and other health issues. Kohlrabi microgreens are also high in calcium, iron, and manganese which are beneficial when it comes to boosting bone strength.

Health Benefits

As part of a healthy diet, kohlrabi can help improve overall metabolism and aid with weight loss. Because kohlrabi is high in calcium and magnesium, it contributes to stronger bones. In addition to other calcium-rich food sources and weight-bearing exercise, kohlrabi can be part of strengthening bone density.


This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician.

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