Kohlrabi and Potato Wedges with Corn Salad
Kohlrabi and Potato Wedges with Corn Salad - Gold Yellow Indulgence: Roasted Vegetables with a Sweet & Creamy Corn Salad
Healthy, because
Even smarter
Nutritional values
Golden-yellow pleasure with added value: with a proud 300 milligrams of potassium, corn is one of the vegetables that provide a particularly large amount of this mineral. This is good for the body's fluid balance and, by the way, also for a balanced blood pressure. In addition, the mustard oils (glucosinolates) from kohlrabi support the immune cells in the intestines and strengthen the body's defences overall.
Fresh kohlrabi can easily be kept in the refrigerator for about 1 week. But it is better to separate the leaves! If you want to eat them later, it is best to store them separately from the tubers in the refrigerator.
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 49.9 μg | (83 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,005 mg | (25 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 4 Baking potatoes (400 g)
- 2 small Kohlrabi (400 g)
- 3 Tbsps olive oil
- salt
- peppers
- 300 grams Corn (Drained, canned)
- 1 tart Apple (Granny Smith)
- 1 Tbsp lemon juice
- 2 Pickled cucumbers
- 1 onion
- 4 Tbsps Mayonnaise (80 g)
- 2 Tbsps Yogurt (low-fat) (40 g)
- Chives
Preparation steps
Peel the potatoes and kohlrabi; cut into wedges. Place in a mixing bowl with the oil. Toss to coat. Season with salt and pepper to taste. Place in a single layer on a sheet tray covered with parchment paper. Bake in an oven preheated at 200° C (fan oven 180° C; gas mark) (approximately 395° F). Bake about 35 minutes, stirring occasionally.
Meanwhile, drain the corn in a colander. Peel the apple, remove the core, and cut into very small cubes. Place the apple in a bowl and toss with lemon juice. Peel the cucumbers and dice into small pieces. Peel the onion and finely chop.
In a salad bowl, stir together the mayonaise and yogurt. Season with salt and pepper. Add the corn, cucumber, onion, and apple. Toss to coat. Place into serving bowls. Rinse the chives, shake dry, and finely chop. Sprinkle the chopped chives over the salad.
To serve, place the baked kohlrabi and potato wedges on a plate and serve with the corn salad.
