Arugula Salad with Kohlrabi

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Arugula Salad with Kohlrabi
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
317
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie317 cal.(15 %)
Protein12 g(12 %)
Fat23 g(20 %)
Carbohydrates16 g(11 %)
Sugar added1 g(4 %)
Roughage4.3 g(14 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E9.5 mg(79 %)
Vitamin K111.2 μg(185 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.3 mg(21 %)
Folate159 μg(53 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C136 mg(143 %)
Potassium985 mg(25 %)
Calcium334 mg(33 %)
Magnesium106 mg(35 %)
Iron2.2 mg(15 %)
Iodine18 μg(9 %)
Zinc0.7 mg(9 %)
Saturated fatty acids7.6 g
Uric acid70 mg
Cholesterol43 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
2 large Kohlrabi
salt
½ Eggplant
½ Zucchini
1 garlic clove
5 Tbsps sunflower oil
freshly ground peppers
300 grams Ricotta cheese
2 Tbsps lemon juice
2 Tbsps finely chopped Basil
2 Tomatoes
150 grams Arugula
4 Tbsps white balsamic vinegar
1 pinch sugar
How healthy are the main ingredients?
Ricotta cheeseArugulaBasilsugarKohlrabisalt

Preparation steps

1.

Peel the kohlrabi peel and cut 12 beautiful slices about 3-4 mm (approximately 1/8 to 1/6 inch) thick. Dice the remaining portions very small. Cook the kohlrabi slices in boiling salted water for about 5 minutes to a slight bite. Rinse in cold water and pat dry.

2.

Trim the eggplant and zucchini, rinse and dice very small. Peel and press the garlic. Cook together with the kohlrabi cubes, eggplant and zucchini in a hot pan in 1 tablespoon oil 4-5 minutes until golden brown. Season with salt and pepper and remove from the heat.

3.

Stir in the ricotta with the lemon juice until smooth. Mix with the basil and season with salt and pepper.

4.

Rinse the tomatoes, quarter, core, cut out stalks and the cut into small cubes. Trim the arugula, rinse and spin dry. Tear smaller as needed and distribute on plates.

5.

For the dressing, whisk the vinegar with the remaining oil and sugar, and season with salt and pepper.

6.

Distribute ricotta on the center of the kohlrabi slices and top with diced vegetables. Fold or roll up and press lightly. Arrange on the arugula and top with the remaining diced vegetables and tomatoes. Serve drizzled with the dressing.