Kohlrabi Gratin
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.
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 23.2 μg | (52 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,116 mg | (28 %) | ||
| Calcium | 363 mg | (36 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 187 mg |
Ingredients
- Ingredients
- 4 ozs 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 pc aged Gouda
Preparation steps
Rinse nettles, shake dry and pluck leaves (wear rubber gloves to prevent stinging).
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.
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.
Mix the sliced kohlrabi and sweet potatoes with the nettles in a bowl. Season with salt and spread in a shallow baking dish.
Whisk together the eggs and milk in bowl and season with salt, pepper and freshly grated nutmeg.
Pour egg mixture over the vegetables. Bake gratin on the middle rack of a preheated oven at 400°F for 15 minutes.
Meanwhile, chop rye bread in a mini food processor until fine crumbs. Grate the cheese and mix with the crumbs.
Sprinkle crumb mixture over the gratin. Continue baking until golden brown and bubbling, about 40 minutes. Top with reserved kohlrabi greens before serving.