Healthy Dinner

Kohlrabi-Pasta Gratin

with Peas and Zucchini
4.32
Average: 4.3 (25 votes)
(25 votes)
Kohlrabi-Pasta Gratin

Kohlrabi-Pasta Gratin - Velvety béchamel sauce and golden-yellow melted cheese make this dish a winner

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
522
calories
Calories

Healthy, because

Even smarter

Nutritional values

One serving of this pasta dish contians half of your daily recommended fiber intake, which is great for your digestive tract and will keep you full for a long time. Complex carbohydrates provide power for exercise, and afterwards, the magnesium absorbed ensures muscle relaxation.

You can also use fennel instead of kohlrabi. Both have a high vitamin C content.

1 serving contains
(Percentage of daily recommendation)
Calorie522 kcal(25 %)
Protein25 g(26 %)
Fat17 g(15 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.5 mg(36 %)
Folate96 μg(32 %)
Pantothenic acid1.7 mg(28 %)
Biotin11.9 μg(26 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C88 mg(93 %)
Potassium1,031 mg(26 %)
Calcium418 mg(42 %)
Magnesium209 mg(70 %)
Iron6.6 mg(44 %)
Iodine19 μg(10 %)
Zinc4.3 mg(54 %)
Saturated fatty acids5.4 g
Uric acid207 mg
Cholesterol21 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ¼ cups Vegetable broth
3 small Kohlrabi (250 grams each)
salt
11 ounces short Whole Grain Pasta (such as penne)
2 small onions (about 70 grams)
1 zucchini (about 250 grams)
2 tablespoons olive oil
1 tablespoon Pastry flour
1 ¼ cups
1 bunch smooth parsley
5 ounces Peas (frozen)
Nutmeg
peppers
2 ounces grated Emmentaler cheese
2 tablespoons Sunflower seed
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot (with lid), 1 Cutting board, 1 Small knife, 1 large Pot, 1 Tablespoon, 1 medium-sized Pot, 1 Wooden spoon, 1 Sieve, 1 Bowl, 1 Whisk, 1 Fine grater, 1 flat Casserole dish (about 2 liters)

Preparation steps

1.
Kohlrabi-Pasta Gratin preparation step 1

Bring vegetable broth to a boil in a pot. Rinse kohlrabi, peel, halve and cut into 2 cm (approximately 3/4-inch) thick slices. Bring to a boil in the broth, cover and cook for 15 minutes over low heat.

2.
Kohlrabi-Pasta Gratin preparation step 2

In a second pot, bring salted water to a boil. Cook pasta according to package instructions until al dente.

3.
Kohlrabi-Pasta Gratin preparation step 3

Meanwhile, peel onions, cut in half and chop into small pieces. Rinse zucchini, trim and cut into about 1 cm (approximately 1/2 inch) cubes.

4.
Kohlrabi-Pasta Gratin preparation step 4

Heat the olive oil in another pan and sauté onions until translucent. Dust with flour and cook briefly while stirring.

5.
Kohlrabi-Pasta Gratin preparation step 5

Drain kohlrabi in a sieve over a bowl and collect the broth.

6.
Kohlrabi-Pasta Gratin preparation step 6

While stirring with a whisk, slowly add broth and the milk to the onion-flour mixture. Bring to a boil and simmer for about 10 minutes over low heat, stirring occasionally.

7.
Kohlrabi-Pasta Gratin preparation step 7

Rinse parsley, shake dry and pluck leaves. Set some aside and finely chop the rest.

8.
Kohlrabi-Pasta Gratin preparation step 8

Add frozen peas and zucchini cubes to the sauce and bring to a boil. Fold in chopped parsley. Grate in a little nutmeg to taste and season with salt and pepper.

9.
Kohlrabi-Pasta Gratin preparation step 9

Drain the pasta and place in a shallow baking dish (about 2 liters/approximately 2 quarts).

10.
Kohlrabi-Pasta Gratin preparation step 10

Layer kohlrabi, vegetable sauce, cheese and sunflower seeds on the pasta and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 25-30 minutes. Garnish with chopped parsley and serve.