Healthy Gourmet Kitchen

Kohlrabi and Carrot Casserole

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Average: 4.2 (5 votes)
(5 votes)
Kohlrabi and Carrot Casserole

Kohlrabi and Carrot Casserole - Soul food with spring flavor

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
325
calories
Calories

Healthy, because

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Nutritional values

Thyme contains many beneficial essential oils that have antibacterial, anti-inflammatory, and antispasmodic effects. The herb is especially helpful for coughs and digestive problems. Almond paste provides abundant unsaturated fatty acids, calcium, and vitamin E. Carrots score with beta-carotene, a precursor of vitamin A, which is important for healthy eyes, among other things.

Colorful and healthy: Try the casserole with other root vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie325 cal.(15 %)
Protein20 g(20 %)
Fat13 g(11 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.8 mg(225 %)
Vitamin D1.3 μg(7 %)
Vitamin E2.6 mg(22 %)
Vitamin K56 μg(93 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin7 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate123 μg(41 %)
Pantothenic acid1.7 mg(28 %)
Biotin24 μg(53 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C76 mg(80 %)
Potassium916 mg(23 %)
Calcium252 mg(25 %)
Magnesium104 mg(35 %)
Iron2.9 mg(19 %)
Iodine25 μg(13 %)
Zinc2 mg(25 %)
Saturated fatty acids4.1 g
Uric acid66 mg
Cholesterol182 mg

Ingredients

for
4
Ingredients
25 ozs Kohlrabi (2 large kohlrabi)
18 ozs carrots
1 bunch parsley
1 lemon
3 eggs
9 ozs low fat Greek yogurt
5 ozs Sour cream
salt
cayenne pepper
3 sprigs thyme
3 ozs whole grain breadcrumbs
1 oz Almond butter (2 TBSP.)
How healthy are the main ingredients?
KohlrabicarrotSour creamparsleythymelemon

Preparation steps

1.

Clean kohlrabi, peel, halve and cut into 1⁄4 inch thick slices. Clean, peel, and halve carrots lengthwise. Wash parsley, shake dry and chop. Rinse lemon, rub dry, grate peel, and squeeze juice.

2.

Cook kohlrabi and carrots in boiling salted water for 5 minutes until al dente. Lift out, rinse with cold water and drain.

3.

Layer kohlrabi and carrots alternately in a baking dish (approx. 8" x 12"). Mix eggs, yogurt, sour cream, lemon zest, lemon juice and 2 tablespoons parsley, season with salt and cayenne pepper, and spread over the vegetables. Bake the casserole in preheated oven at 180 °C / 350 °F for about 15 minutes.

4.

Meanwhile, wash thyme, shake dry and pluck off leaves. Mix breadcrumbs, thyme leaves and remaining parsley. Add almond paste and mix with hands to make crumbs. Pour the crumbs over the casserole and cook for another 20 minutes.

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