Creamy Kohlrabi Soup is a comforting and nourishing dish that highlights the unique flavor of kohlrabi, a crisp and mildly sweet vegetable related to cabbage and broccoli. This soup is both creamy and light, made without any dairy, making it perfect for those who are lactose intolerant or following a plant-based diet.

FULL RECIPE

Ingredients

• 3 medium kohlrabi bulbs, peeled and chopped (about 4 cups)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 4 cups vegetable broth (low sodium preferred)
• 1 medium potato, peeled and diced (for added creaminess)
• 1 teaspoon dried thyme
• Salt and pepper, to taste
• 1 cup unsweetened coconut milk (or other plant-based milk)
• Fresh parsley or chives, chopped (for garnish)

Directions

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
2. Add the minced garlic and cook for another minute until fragrant.
3. Stir in the chopped kohlrabi and diced potato, coating them with the oil and onion mixture. Cook for about 5 minutes, stirring occasionally.
4. Pour in the vegetable broth and add the dried thyme. Bring the mixture to a boil, then reduce heat and let it simmer for 20-25 minutes, or until the kohlrabi and potatoes are tender.
5. Remove the pot from heat. Using an immersion blender, puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a blender and puree until creamy.
6. Stir in the coconut milk and season with salt and pepper to taste. Reheat gently if necessary but do not boil.
7. Serve hot, garnished with fresh parsley or chives.

Nutrition Facts

• Calories: 110
• Total Fat: 6g
• Saturated Fat: 4.5g
• Cholesterol: 0mg
• Sodium: 380mg
• Total Carbohydrates: 14g
• Dietary Fiber: 3g
• Sugars: 4g
• Protein: 2g
• Vitamin A: 6% DV
• Vitamin C: 50% DV
• Calcium: 4% DV
• Iron: 6% DV

Nutritional Benefits of Kohlrabi

Kohlrabi is a nutrient-dense vegetable packed with vitamins and minerals that support overall health. It is an excellent source of vitamin C, which boosts the immune system and promotes skin health. Additionally, kohlrabi contains fiber that aids digestion and supports a healthy gut. It also provides potassium, which helps regulate blood pressure, and antioxidants that may reduce inflammation. This soup harnesses these nutritional benefits, making it a healthy addition to any meal.

Why This Soup Is Dairy-Free and Its Advantages

Choosing a dairy-free soup option like this creamy kohlrabi soup can benefit those who are lactose intolerant, allergic to dairy, or following a vegan or plant-based diet. The use of coconut milk or other plant-based milks provides creaminess without the saturated fat and cholesterol associated with dairy. Additionally, plant-based milks contain healthy fats and often have added nutrients, making this soup both delicious and accessible for a wider audience.

The Role of Kohlrabi in Flavor and Texture

Kohlrabi’s mildly sweet, slightly peppery flavor is subtle yet distinctive, making it an excellent base for creamy soups. Its firm texture holds up well during cooking, providing a smooth but substantial body once pureed. The vegetable’s unique texture contributes to a velvety mouthfeel without becoming overly starchy or mushy, striking a perfect balance for a light yet satisfying soup.

How to Choose and Prepare Kohlrabi for Soup

When selecting kohlrabi for soup, look for bulbs that are firm, smooth, and free from blemishes or soft spots. Smaller bulbs tend to be sweeter and more tender. Peel away the tough outer layer before chopping, as it can be fibrous and tough. Proper preparation ensures a smooth, creamy soup texture and helps the flavors develop evenly during cooking.

Variations to Customize the Soup

This soup recipe is highly adaptable to personal taste preferences and dietary needs. For added depth, some may incorporate a pinch of smoked paprika or curry powder. For extra protein, adding cooked white beans or lentils can make it heartier. Swapping coconut milk with cashew cream or oat milk offers a different creaminess and flavor profile. Fresh herbs like dill or tarragon can also enhance the taste and presentation.

Perfect Seasonings to Complement Kohlrabi Soup

Simple seasonings like thyme, garlic, salt, and pepper bring out the natural sweetness of kohlrabi without overpowering it. Thyme adds a gentle earthiness that pairs well with the creamy texture. Garlic offers a subtle pungency, balancing the soup’s lightness. For a touch of brightness, a squeeze of lemon juice or a sprinkle of fresh chives or parsley can be added right before serving.

Serving Suggestions and Meal Pairings

Creamy kohlrabi soup works wonderfully as a starter or a light meal paired with crusty whole-grain bread or a fresh green salad. It also complements roasted vegetables or grilled proteins like chicken or fish. For a vegan or vegetarian meal, serve it alongside a quinoa or grain bowl with roasted nuts and seeds to add texture and nutrition.

Storage and Reheating Tips

This soup keeps well in the refrigerator for 3 to 4 days when stored in an airtight container. To maintain its creamy texture, reheat gently over low heat and stir occasionally. Avoid boiling to prevent the soup from separating. It can also be frozen for up to 2 months, though texture may slightly change. Thaw overnight in the fridge before reheating.

The Environmental Impact of Choosing Kohlrabi

Kohlrabi is a sustainable vegetable, often grown locally in temperate climates and requiring relatively low resources compared to many other vegetables. Choosing seasonal and locally sourced produce like kohlrabi supports environmentally friendly farming practices and reduces carbon footprints associated with long-distance food transport.

Common Mistakes When Making Creamy Kohlrabi Soup

One common mistake is overcooking the vegetables, which can cause the soup to taste overly mushy or bland. Another is not seasoning enough during and after cooking, which can result in a flat flavor profile. Using too much liquid can dilute the natural flavors, so measuring broth carefully is important. Also, blending the soup too long can create a gluey texture—just blend until smooth and creamy.

How This Soup Fits into a Balanced Diet

Creamy kohlrabi soup is a nutrient-rich, low-calorie option that fits well into balanced meal plans. Its fiber content supports digestive health, while the healthy fats from coconut milk provide sustained energy. It is naturally gluten-free and can easily be made vegan, accommodating many dietary restrictions. Combined with whole grains and protein, it can be part of a satisfying, well-rounded meal.

Conclusion

Creamy kohlrabi soup is a versatile, nourishing, and flavorful dish that offers a fresh take on vegetable soups. Its dairy-free nature and rich nutrient profile make it accessible for many dietary preferences while remaining comforting and cozy. Whether served as a light lunch or elegant starter, this soup is easy to customize and store, making it a great addition to any kitchen repertoire. Embracing this recipe invites a delicious way to enjoy the humble kohlrabi with all its health benefits and culinary charm.