Breaded Kohlrabi with Walnut Dip and Mashed Potatoes
Breaded Kohlrabi with Walnut Dip and Mashed Potatoes - This tastes at least as good as schnitzel to children!
Healthy, because
Even smarter
Nutritional values
Under the crunchy coating there are vegetables rich in vitamin C; however, most of the vitamins and minerals are contained in the kohlrabi leaves, which is why they go into the dip!
If you use zucchini or pumpkin slices, no pre-cooking is necessary. Instead of oat flakes, breadcrumbs are also suitable, which is a good use for stale bread. Raw spinach leaves or rocket salad are suitable instead of kohlrabi
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 22.4 μg | (50 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,245 mg | (31 %) | ||
| Calcium | 330 mg | (33 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 126 mg |
Ingredients
- Ingredients
- 1 large Kohlrabi (with greens; about 350 grams)
- 5 floury potatoes (about 350 grams)
- 1 oz Walnut
- 5 ozs Yogurt (low-fat)
- salt
- peppers
- 1 egg
- 2 Tbsps Pastry flour
- 4 Tbsps fine Oats (about 30 grams)
- 5 tsps Canola oil
- ½ cup
- Nutmeg
Kitchen utensils
Preparation steps
Rinse and peel kohlrabi. Remove the delicate green leaves, rinse and set aside. Cut kohlrabi flesh into thick slices (about 5 mm) (approximately 1/4 inch).
Scrub the potatoes thoroughly. Place whole potatoes and the kohlrabi slices in a steamer basket (or colander). Cover and cook over a pot of boiling water until kohlrabi is tender, 8-10 minutes. Remove the kohlrabi slices and continue cooking until potatoes are knife-tender, about 20 minutes more.
Meanwhile, shake dry the kohlrabi greens and chop finely with the walnuts in a mini food processor. Transfer to a small bowl, stir in yogurt and season the dip with salt and pepper.
Season the egg with a little salt and pepper in a deep plate and whisk with a fork.
Dredge the steamed kohlrabi slices in flour, then dip in beaten egg and coat with the oats, pressing firmly to adhere on both sides.
Heat 4 teaspoons canola oil over medium heat in a large non-stick pan. Fry the kohlrabi slices until crispy and brown on both sides.
Peel the potatoes, place in a bowl and mash coarsely with a potato masher.
Stir in the milk and remaining oil with a wooden spoon. Season with salt, pepper and freshly grated nutmeg.
Briefly drain the kohlrabi slices on paper towels and serve with walnut dip and mashed potatoes.
