Kohlrabi Potato Lentil Casserole
Kohlrabi Potato Lentil Casserole - Easy home cooking straight from the oven. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Lentils contain plenty of protein, carbohydrates and fibre. They also contain a lot of B-group vitamins and iron. Lentils are an important source of vegetable protein, because they make you full and strengthen your muscles. The kohlrabi and potatoes are also rich in fibre and have a positive effect on blood pressure due to the potassium they contain.
Lentils are available in different colours and have different cooking times. The red and yellow lentils require only a short cooking time and are cooked in 15 minutes. Ideal for quick cooking. If you like meat, you can also use minced poultry meat for this casserole.
(Percentage of daily recommendation)
| Calorie | 637 cal. | (30 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 221.6 μg | (74 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 124 mg | (131 %) | ||
| Potassium | 1,553 mg | (39 %) | ||
| Calcium | 373 mg | (37 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 52.9 μg | (26 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 21 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 280.5 mg |
Ingredients
- Ingredients
- 2 ozs Red lentils
- 10 ozs Kohlrabi
- 10 ozs potatoes
- 7 ozs Sour cream
- 2 eggs
- salt
- ¼ tsp herbes de Provence
- 3 ozs Feta
Preparation steps
Cook the lentils for about 10 minutes in double the amount of boiling water.
Meanwhile, peel, wash and slice the kohlrabi and potatoes and cook in salted water for about 10 minutes. Then drain the kohlrabi and potatoes, rinse with cold water and layer in an oven dish.
Whisk sour cream with eggs and season with salt, pepper and herbs de Provence.
Spread lentils over the vegetables and pour the cream and egg mixture over everything. Crumble the cheese and sprinkle it over the vegetables. Bake in a preheated oven at 200 °C / 400 °F for about 15-20 minutes until golden brown.
