Baked Kohlrabi
Baked Kohlrabi - Delicious paired with grilled meats, poultry or fish
Healthy, because
Even smarter
Nutritional values
Kohlrabi, a member of the cabbage family, contains glucosinolates, or essential mustard oils. Glucosinolates and the vitamin C strengthen the immune system.
If you want a little more color, then you can mix the kohlrabi with carrots and sprinkle chopped herbs over the dish before serving. With mashed potatoes on top, the side dish becomes a light, vegetarian main course.
(Percentage of daily recommendation)
| Calorie | 225 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 27.7 μg | (46 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 502 mg | (13 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 9 g |
Kitchen utensils
Preparation steps
Rinse and peel kohlrabi and reserve greens.
Cut the kohlrabi into thick slices, then into approximately 3/4-inch cubes. Cook in a pot of boiling salted water until crisp-tender, about 5 minutes.
Prepare a bowl of ice water. Drain kohlrabi and immediately plunge in ice water to preserve crispness. Drain well.
Rinse herbs, shake dry, and pluck leaves. Combine with the kohlrabi greens and chop finely. Place in a bowl.
Add breadcrumbs, olive oil, mustard and honey to herb mixture. Season with salt and pepper and mix well.
Brush a baking dish with the softened butter. Spread kohlrabi in the dish and sprinkle with the breadcrumb mixture. Bake in a preheated oven at 400°F until golden brown.
