This crisp and colorful salad brings together the mild crunch of kohlrabi with the tart sweetness of apples, enhanced by a zesty lemon-honey dressing. It’s light, refreshing, and perfect as a side for grilled meats or as a vibrant standalone lunch.
FULL RECIPE
Ingredients
- 2 medium kohlrabi bulbs, peeled and julienned
- 1 large apple (Granny Smith or Honeycrisp), cored and julienned
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey
- 2 tablespoons olive oil
- Salt and black pepper to taste
- 2 tablespoons chopped fresh parsley (optional)
- 2 tablespoons chopped walnuts or sunflower seeds (optional, for crunch)
Directions
- In a large bowl, combine julienned kohlrabi and apple.
- In a small bowl, whisk together lemon juice, honey, and olive oil until emulsified.
- Pour the dressing over the salad and toss to coat evenly.
- Season with salt and black pepper to taste.
- Sprinkle with parsley and nuts/seeds if using.
- Serve immediately or refrigerate for up to 2 hours to let the flavors meld.
Nutrition Facts
- Calories: 115
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 80mg
- Total Carbohydrates: 13g
- Dietary Fiber: 3g
- Sugars: 8g
- Protein: 1g
Nutritional Benefits of Kohlrabi and Apple Salad
Kohlrabi and apple salad is not only refreshing and delicious but also highly nutritious. Kohlrabi is a cruciferous vegetable rich in fiber, vitamin C, and antioxidants. Its fiber content supports digestive health and promotes satiety, making it a smart choice for weight management. Apples contribute additional fiber and natural sugars, which provide a gentle energy boost without spiking blood sugar levels when eaten in moderation. Together, these two ingredients make this salad an excellent source of vitamins, minerals, and phytonutrients, particularly beneficial for supporting immune function and gut health.
Flavor and Texture Profile
The appeal of this salad lies in its balance of flavors and textures. Kohlrabi provides a crisp, slightly peppery bite—similar to a milder radish or turnip—while apples add a juicy sweetness and a contrasting tartness depending on the variety used. When combined with a light lemon-honey dressing, the result is a vibrant medley of sweet, tart, and tangy notes that awaken the palate. Optional ingredients like fresh herbs or crunchy seeds can add further texture and flavor depth, making the salad both satisfying and multidimensional.
Seasonal and Ingredient Versatility
One of the standout qualities of this salad is how adaptable it is to seasonal variations. Kohlrabi is typically in season during late spring through early fall, while apples are more widely available throughout the year, especially in autumn. This makes the salad ideal for bridging seasons in your meal planning. You can also substitute or supplement ingredients with what’s available—think julienned carrots, fennel, or even pear slices for a different flavor twist. The dressing can be customized with mustard, maple syrup, or flavored vinegar for added complexity.
Serving Suggestions and Occasions
Kohlrabi and apple salad shines as a side dish but can also work beautifully as a light main course with the addition of a protein like grilled chicken, chickpeas, or crumbled feta. It pairs exceptionally well with barbecue, roasted meats, or sandwiches, adding a fresh contrast to heavier dishes. This salad is a great choice for picnics, potlucks, and holiday spreads because it’s visually appealing and holds up well without wilting. Its crisp texture and bright flavor profile make it a hit during spring and summer meals, though it transitions seamlessly into fall with the right apple variety.
Dietary Considerations and Allergen Tips
This salad is naturally gluten-free, dairy-free, and vegetarian, making it accessible to a wide range of dietary needs. For a vegan version, simply ensure the honey in the dressing is replaced with agave syrup or maple syrup. Nut allergies can also be accommodated by omitting any walnuts or substituting with seeds like sunflower or pumpkin for crunch. Because the core ingredients are raw and minimally processed, this dish also appeals to those following a clean eating lifestyle or raw food diet.
Storage and Make-Ahead Advice
Kohlrabi and apple salad is one of those rare slaws that holds up well in the fridge. Once assembled, it can be stored in an airtight container for up to two days without losing too much of its crunch. To keep it ultra-fresh, consider storing the dressing separately and combining it just before serving. If prepping in advance, tossing the apples in lemon juice helps prevent browning. For batch preparation or meal prep, it’s best to keep the garnish components like nuts or seeds separate until ready to serve to maintain their crispness.
Tips for Selecting the Best Kohlrabi and Apples
The success of this salad starts with choosing high-quality ingredients. When selecting kohlrabi, look for bulbs that are firm, heavy for their size, and free from soft spots or blemishes. Smaller bulbs tend to be more tender and flavorful than overly large ones. For apples, choose firm varieties with a balance of sweetness and acidity—Granny Smith, Honeycrisp, and Fuji are all excellent choices. Avoid apples that feel mealy or have bruises, as these can affect both texture and flavor in the final dish.
Creative Additions and Variations
There are endless ways to customize this salad to your taste. Add thinly sliced red cabbage or shredded carrots for more color and crunch. Toss in crumbled goat cheese or feta for a creamy element that balances the sweetness. Fresh herbs like dill, mint, or cilantro can transform the salad’s personality with just a handful. For a more filling variation, consider adding quinoa, farro, or lentils. Spices such as cumin, smoked paprika, or even a touch of chili flake can give the dressing a more adventurous flavor.
Pairing with Beverages and Other Dishes
Thanks to its light and refreshing qualities, kohlrabi and apple salad pairs well with a range of drinks and meals. For beverages, consider serving it alongside sparkling water with lemon, crisp white wines like Sauvignon Blanc, or light lagers. If you’re building a full menu, this salad complements grilled or roasted meats, seafood dishes, or vegetarian entrees like stuffed peppers or grain bowls. It also works beautifully with sandwiches—especially ones featuring pork, turkey, or sharp cheeses—acting as a vibrant counterpoint on the plate.
How to Make It Kid-Friendly
This salad’s natural sweetness and crunch make it appealing to children, especially when sliced thinly for easy chewing. To make it more kid-friendly, consider using sweeter apple varieties like Gala or Fuji and cutting back slightly on the lemon juice for a milder dressing. You can also involve kids in the preparation process—letting them toss the ingredients or choose their own toppings like raisins or sunflower seeds. Presenting the salad in fun shapes using a spiralizer or cookie cutters can also make it more enticing to picky eaters.
Conclusion
Kohlrabi and apple salad is a powerhouse of flavor, nutrition, and versatility. Whether you’re seeking a fresh side for a summer cookout or a crisp complement to a hearty main dish, this salad delivers on all fronts. Its balance of sweet, tart, and tangy flavors makes it a crowd-pleaser across all ages and dietary preferences. From its make-ahead convenience to its endless potential for variation, this salad deserves a spot in your regular rotation—not just as a seasonal dish, but as a year-round favorite.