Kohlrabi Porridge with Ground Beef
Kohlrabi Porridge with Ground Beef - With the taste of fresh orange juice for small connoisseurs
Healthy, because
Even smarter
Nutritional values
Kohlrabi makes the porridge mild and spicy at the same time. The easily digestible vegetable also provides a lot of folic acid (important for growth), iron, potassium, calcium, and magnesium.
Always cook the tender, finely chopped kohlrabi leaves briefly. They have a lot of nutrients that go away if you cook them too long.
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.3 μg | (5 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 448 mg | (11 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 small potato (about 50 grams)
- ½ small Kohlrabi (about 100 grams, with greens)
- 1 oz Ground beef
- ½ small Orange
- 1 Tbsp Canola oil
Kitchen utensils
Preparation steps
Peel potato and kohlrabi and cut both into cubes. Rinse kohlrabi greens, shake dry and chop coarsely.
In a small pot, heat 150 ml (approximately 5 ounces) water. Add the cubed potato and kohlrabi along with kohlrabi greens. Cover and cook over medium heat until vegetables are tender, about 15 minutes. (Add more water for a thinner consistency.)
Meanwhile, squeeze out the orange juice. Remove pot from heat and add 1 tablespoon orange juice. Puree with an immersion blender and stir in the oil. Let cool slightly before serving 1 portion. Let any leftovers cool completely and freeze in single-serve portions.
