Kohlrabi and Carrot Casserole
Kohlrabi and Carrot Casserole - Soul food with spring flavor
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 56 μg | (93 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 24 μg | (53 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 916 mg | (23 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 182 mg |
Ingredients
- 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.)
Preparation steps
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.
Cook kohlrabi and carrots in boiling salted water for 5 minutes until al dente. Lift out, rinse with cold water and drain.
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.
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.
