Asian Kohlrabi Noodle "Koodle" Salad with Spicy Peanut Dressing

Asian Kohlrabi Noodle "Koodle" Salad with Spicy Peanut Dressing

This dish is inspired by one of my favorite salads, made with Vietnamese rice noodles. Substituting Kohlrabi noodles (I call them “koodles”) makes them that much more nutrient dense, perfect light lunch or dinner. Add grilled organic tofu, chicken or pork to up the protein factor.

Below are a few benefits of eating kohlrabi:

Digestive Health: Just like most of the cruciferous vegetables, kohlrabi is a great source of dietary fiber that can seriously improve your digestive health. Fiber helps to move your bowels along, eliminating constipation, reducing cramping and bloating, and generally improving the quality of your gastrointestinal system, while also maximizing your nutrient uptake efficiency.

Weight Loss Booster: Kohlrabi is the perfect diet vegetable, because it is low in calories, high in fiber, and is packed with beneficial nutrition. Fiber makes us feel full, so even if the volume of food consumed isn’t that great, we resist the urge to snack between meals or overeat.

Nerve and Muscle Function: The high potassium content in kohlrabi makes it a great addition to your diet to keep alert, energetic, and in great shape!

Blood Pressure: That same potassium content also function as a vasodilator, reducing the strain on the cardiovascular system by easing the tension of blood vessels and arteries. This can increase circulation throughout the body, oxygenating key areas, and lowering the risk of cardiovascular events like strokes or heart attacks. Potassium is also a key part of fluid regulation in the body, as it works with sodium to regulate fluid movement between cells.

Iron Deficiency: The significant levels of iron found in kohlrabi go hand-in-hand with the potassium content, as iron helps to increase the RBC in the body, which is essential to prevent anemia (iron deficiency), which is characterized by weakness, fatigue, headaches, stomach disorders, disorientation, and general immune system failure. The calcium found in kohlrabi also improves the uptake of iron by the body, so kohlrabi is an all-around booster for both the immune and cardiovascular systems.

Bone Strength: As we get older, our bones inevitably weaken, but one of the best ways to avoid or significantly slow down that process is by eating mineral-rich food, which includes vegetables like kohlrabi, with high manganese, iron, and calcium contents. Preventing osteoporosis is something that can be done when you’re young, so keep those calcium levels high!

Vision Health: Protecting our ability to see the world is a key part of human nutrition, and nothing is better for that than vitamin A. Kohlrabi is a rich source of carotenes, including beta carotene, which acts as an antioxidant compound in the body, particularly in the ocular area. Vitamin A can help to prevent macular degeneration and slow down or eliminate the appearance of cataracts. This is done by neutralizing the free radicals in the eye and preventing oxidative stress.

Asian Kohlrabi Noodle “Koodle” Salad with Spicy Peanut Dressing

Recipe Serves: 4


4 Cups blanched Kohlrabi noodles

½ cup carrots, shredded

½ cup English cucumber, shredded

½ cup purple cabbage, shredded

½ cup Napa cabbage, shredded


2 Tablespoons no salt added natural crunchy peanut butter

2 Tablepoons rice wine vinegar

1 Tablespoon grapeseed oil

1 Tablespoon organic low sodium Tamari or Soy Sauce

Juice of 1 lime plus 1 teaspoon grated zest

2 teaspoons toasted sesame oil

1 teaspoon organic stevia or your favorite all natural zero

calorie sweetener

1 teaspoon Asian chili sauce (add another teaspoon if you like it HOT or omit altogether if you don’t like spice)

Optional: broiled organic tofu, chicken or lean pork, cubed


2 Tablespoons Fresh Mint

2 teaspoons Black and White Sesame Seeds


  1. In a large bowl, whisk together peanut butter with rice wine vinegar until smooth; add remaining sauce ingredients and whisk until you achieve a nice, creamy consistency.
  2. Add salad ingredients to bowl and toss with sauce until evenly coated.
  3. Top with mint and sesame seeds. Enjoy in great health!

Chef Mareya, The Fit Foodie presents

Asian Kohlrabi Noodle “Koodle” Salad with Spicy Peanut Dressing Nutrition Facts:

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Nutrition Facts Asian Koodle Salad with Spicy Peanut Dressing


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