Local Superfoods

Kohlrabi Gratin

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Average: 4.5 (2 votes)
(2 votes)
Kohlrabi Gratin

Kohlrabi Gratin - Lightened gratin with the potential to become a favorite dish - even inexperienced cooks will succeed!

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
344
calories
Calories

Healthy, because

Even smarter

Nutritional values

This recipe has few calories and fat, a good portion of protein, dietary fiber for satiation, and half your daily requirement of biotin, which helps the body convert food into energy.

If you don't like gouda cheese or don't have any available, feel free to use another light white cheese, such as meunster or swiss.

1 serving contains
(Percentage of daily recommendation)
Calorie344 kcal(16 %)
Protein17 g(17 %)
Fat9 g(8 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A2.2 mg(275 %)
Vitamin D1.4 μg(7 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.6 mg(43 %)
Folate80 μg(27 %)
Pantothenic acid2.4 mg(40 %)
Biotin23.2 μg(52 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C136 mg(143 %)
Potassium1,116 mg(28 %)
Calcium363 mg(36 %)
Magnesium105 mg(35 %)
Iron4.1 mg(27 %)
Iodine19 μg(10 %)
Zinc3 mg(38 %)
Saturated fatty acids3.9 g
Uric acid86 mg
Cholesterol187 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ounces young Stinging nettle (Or Spinach leaves)
salt
2 Kohlrabi
2 small red Sweet potato
3 eggs
1 ¼ cups
peppers
Nutmeg
1 slice Whole Grain Rye Rolls (about 1.5 oz.)
1 piece aged Gouda
How healthy are the main ingredients?
GoudasaltKohlrabiSweet potatoeggNutmeg
Preparation

Kitchen utensils

1 Pot (with lid), 1 Cutting board, 1 Large knife, 1 Small knife, 2 Bowls, 1 flat Casserole dish (about 2.5 liters), 1 Whisk, 1 Mini food processor, 1 Tablespoon, 1 Measuring cups, 1 Sieve, 1 Fine grater, 1 Oven rack, 1 thin Rubber gloves, 1 Grater

Preparation steps

1.
Kohlrabi Gratin preparation step 1

Rinse nettles, shake dry and pluck leaves (wear rubber gloves to prevent stinging). 

2.
Kohlrabi Gratin preparation step 2

In a pot, bring 1-2 quarts of water to a boil and add salt. Add nettles and return to a boil. Drain and then plunge into a bowl of ice water to stop the cooking. Drain well.

3.
Kohlrabi Gratin preparation step 3

Peel kohlrabi and sweet potatoes and reserve kohlrabi greens. Halve sweet potatoes and kohlrabi lengthwise and cut each into about approximately 1/8-inch thick slices.

4.
Kohlrabi Gratin preparation step 4

Mix the sliced kohlrabi and sweet potatoes with the nettles in a bowl. Season with salt and spread in a shallow baking dish.

5.
Kohlrabi Gratin preparation step 5

Whisk together the eggs and milk in bowl and season with salt, pepper and freshly grated nutmeg.

6.
Kohlrabi Gratin preparation step 6

Pour egg mixture over the vegetables. Bake gratin on the middle rack of a preheated oven at 400°F for 15 minutes.

7.
Kohlrabi Gratin preparation step 7

Meanwhile, chop rye bread in a mini food processor until fine crumbs. Grate the cheese and mix with the crumbs. 

8.
Kohlrabi Gratin preparation step 8

Sprinkle crumb mixture over the gratin. Continue baking until golden brown and bubbling, about 40 minutes. Top with reserved kohlrabi greens before serving.