Recipe description
July 6, 2026
Kohlrabi salad with apple and walnuts
Crisp kohlrabi, apple, and walnuts support daily gut-friendly fiber.
High Fiber
Protein Rich
Polyphenol Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kohlrabi, apple, and walnuts.
- Includes diverse plant foods (vegetable, fruit, nuts) and polyphenols.
- Quick, light, and practical for gut-friendly meals.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kohlrabi
1
cup
Apple
1
piece
Walnuts
0.5
cup
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Peel and julienne the kohlrabi.
2
Core and slice the apple.
3
Chop the walnuts roughly.
4
In a bowl, combine the kohlrabi, apple, and walnuts.
5
Drizzle with olive oil and lemon juice.
6
Season with salt and pepper, then toss to combine.
7
Serve immediately.
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Nutrition
223 kcal
Calories
2.8 g
Protein
18.5 g
Carbohydrates
4.7 g
Fiber
11.3 g
Sugar
16.5 g
Fat
1.8 g
Saturated fat
0.01 g
Salt
FAQ
What are the main ingredients and their benefits?
Kohlrabi, apple, and walnuts provide fiber, vitamins, and polyphenols that support digestion and a balanced diet.
Is this salad safe for people with tree-nut allergies?
It contains walnuts; omit nuts or substitute with seeds if needed.
How should I store leftovers?
Refrigerate and keep the dressing separate; eat within 1-2 days for best texture.
What dressing works well with this salad?
A simple lemon-olive oil dressing (or a yogurt-based dressing if dairy is okay).
How do I prepare the kohlrabi?
Peel the skin, then slice or grate into bite-sized pieces.
Can I make this ahead for meal prep?
Yes, chop ingredients in advance and refrigerate; assemble with dressing just before serving to keep crunch.
How can I add more protein or change the flavor?
Add feta or goat cheese, chickpeas, or extra seeds; or swap walnuts for almonds or pecans.
Is the salad gluten-free and dairy-free?
It is naturally gluten-free and dairy-free if you choose a dairy-free dressing.
Can I customize sweetness or tanginess?
Yes — adjust with more lemon juice, honey, or maple syrup to taste.
How many servings does this yield?
Servings depend on portion size; typically 2-4 servings.
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