Beet Kohlrabi Salad
Beet Kohlrabi Salad - Colorful spring delight
Healthy, because
Even smarter
Nutritional values
The tender Ringelbete, also called Tonda di Chioggia, is rich in vitamin B and folic acid as well as the minerals potassium and iron. The pigment betanin has an antioxidant and immune-boosting effect.
When buying the dried cherries, make sure that they are not sweetened.
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 13.9 μg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 557 mg | (14 %) | ||
| Calcium | 819 mg | (82 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 18 ozs Ringlet beets (4 beets)
- 14 ozs small Kohlrabi (with tender leaves)
- 9 ozs small Apple
- 4 Tbsps lemon juice
- 2 Tbsps Maple syrup
- 4 Tbsps White vinegar
- 4 Tbsps Apple juice
- Iodized salt (With fluoride)
- peppers
- 2 Tbsps olive oil
- 4 Tbsps Vegetable broth
- 1 ½ ozs dried Sour cherry (4 TBSP.)
- 1 ¾ ozs Pumpkin seed (2 TBSP.)
Preparation steps
Clean, wash, peel, and finely slice or cut rutabaga and kohlrabi; wash kohlrabi leaves and set aside.
For the dressing, mix maple syrup with vinegar, apple juice and a little salt and pepper, then vigorously whisk in oil and vegetable broth. Fold in the apple cubes.
Coarsely chop sour cherries and pumpkin seeds. Cut 2-3 tender kohlrabi leaves into fine strips. Slice beets.
Arrange the slices of beet and kohlrabi alternately overlapping on a plate, season with salt and pepper and drizzle with the dressing. Sprinkle the pumpkin seeds, sour cherries and kohlrabi greens over the salad.
