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.
(Percentage of daily recommendation)
|Calorie||522 kcal||(25 %)|
|Protein||25 g||(26 %)|
|Fat||17 g||(15 %)|
|Carbohydrates||64 g||(43 %)|
|Sugar added||0 g||(0 %)|
|Roughage||15 g||(50 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.2 μg||(1 %)|
|Vitamin E||5 mg||(42 %)|
|Vitamin B₁||0.9 mg||(90 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||10.8 mg||(90 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||96 μg||(32 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||11.9 μg||(26 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||88 mg||(93 %)|
|Potassium||1,031 mg||(26 %)|
|Calcium||418 mg||(42 %)|
|Magnesium||209 mg||(70 %)|
|Iron||6.6 mg||(44 %)|
|Iodine||19 μg||(10 %)|
|Zinc||4.3 mg||(54 %)|
|Saturated fatty acids||5.4 g|
|Uric acid||207 mg|
- 1 ¼ cups Vegetable broth
- 3 small Kohlrabi (250 grams each)
- 11 ozs short Whole Grain Pasta (such as penne)
- 2 small onions (about 70 grams)
- 1 zucchini (about 250 grams)
- 2 Tbsps olive oil
- 1 Tbsp Pastry flour
- 1 ¼ cups
- 1 bunch smooth parsley
- 5 ozs Peas (frozen)
- 2 ozs grated Emmentaler cheese
- 2 Tbsps Sunflower seed
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.
In a second pot, bring salted water to a boil. Cook pasta according to package instructions until al dente.
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.
Heat the olive oil in another pan and sauté onions until translucent. Dust with flour and cook briefly while stirring.
Drain kohlrabi in a sieve over a bowl and collect the broth.
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.
Rinse parsley, shake dry and pluck leaves. Set some aside and finely chop the rest.
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.
Drain the pasta and place in a shallow baking dish (about 2 liters/approximately 2 quarts).
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.