Recipe description
July 3, 2026
Kohlrabi stew with carrots and parsley
Cozy kohlrabi carrot stew that supports gentle digestion.
Plant Based
High Fiber
Protein Rich
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables like kohlrabi and carrots, supporting digestive diversity.
- Includes parsley for polyphenols and fresh flavor.
- Slow-simmered vegetables create a comforting, balanced meal with gentle digestion.
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
2
cup
Carrot
2
piece
Parsley
2
tablespoon
Onion
1
piece
vegetable broth
3
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Add diced kohlrabi and carrots, stirring for about 5 minutes.
4
Pour in the vegetable broth and add salt and black pepper.
5
Bring to a boil, then reduce heat and simmer for 20-25 minutes until vegetables are tender.
6
Stir in chopped parsley just before serving.
More Recipes For Your Gut
Nutrition
230 kcal
Calories
4 g
Protein
28 g
Carbohydrates
7 g
Fiber
9 g
Sugar
6 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
What is Kohlrabi and how does it taste in this stew?
Kohlrabi is a mild, crisp brassica; in this stew it softens and blends with the carrots.
How long does it take to make this stew?
About 45–60 minutes total; simmer until the vegetables are tender.
Is this recipe suitable for vegetarians/vegans and gluten-free?
Yes. Use vegetable stock and gluten-free ingredients; it’s plant-based.
I can’t find kohlrabi. What can I substitute?
Turnips, celery root, or extra carrots work well.
How should I serve it?
Pair with whole grains (barley, quinoa, brown rice) or a light salad.
How should I store leftovers?
Cool quickly, refrigerate in a closed container within 2 hours; keeps 3–4 days; freeze for longer.
Can I cook this in a slow cooker or pressure cooker?
Yes. Slow cooker: low 6–8 hours or high 3–4 hours; pressure cooker: 5–7 minutes with natural release (model dependent).
How can I reduce the sodium?
Use low-sodium stock and limit added salt; taste and adjust at the end.
Can I add protein to the dish?
Yes, add beans or lentils for plant-based protein; or serve with yogurt if dairy is okay.
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