EatSmarter exclusive recipe

Baked Kohlrabi

with Herbed Breadcrumbs
4.6
Average: 4.6 (5 votes)
(5 votes)
Baked Kohlrabi

Baked Kohlrabi - Delicious paired with grilled meats, poultry or fish

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Health Score:
Health Score
8,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
225
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie225 kcal(11 %)
Protein7 g(7 %)
Fat10 g(9 %)
Carbohydrates24 g(16 %)
Sugar added2 g(8 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5 mg(42 %)
Vitamin B₆0.3 mg(21 %)
Folate42 μg(14 %)
Pantothenic acid0.3 mg(5 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C104 mg(109 %)
Potassium502 mg(13 %)
Calcium199 mg(20 %)
Magnesium80 mg(27 %)
Iron2.9 mg(19 %)
Iodine4 μg(2 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.6 g
Uric acid94 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
large Kohlrabi (about 18 ounces)
2 sprigs
2 sprigs
1 sprig
4 tablespoons
2 tablespoons
1 teaspoon
grainy Mustard
1 teaspoon
½ teaspoon
softened Butter
Preparation

Kitchen utensils

1 Pot, 1 Casserole dish, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Brush

Preparation steps

1.
Baked Kohlrabi preparation step 1

Rinse and peel kohlrabi and reserve greens. 

2.
Baked Kohlrabi preparation step 2

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.

3.
Baked Kohlrabi preparation step 3

Prepare a bowl of ice water. Drain kohlrabi and immediately plunge in ice water to preserve crispness. Drain well.

4.
Baked Kohlrabi preparation step 4

Rinse herbs, shake dry, and pluck leaves. Combine with the kohlrabi greens and chop finely. Place in a bowl.

5.
Baked Kohlrabi preparation step 5

Add breadcrumbs, olive oil, mustard and honey to herb mixture. Season with salt and pepper and mix well.

6.
Baked Kohlrabi preparation step 6

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.