Smarter Home Cooking

Kohlrabi Potato Lentil Casserole

4.5
Average: 4.5 (6 votes)
(6 votes)
Kohlrabi Potato Lentil Casserole

Kohlrabi Potato Lentil Casserole - Easy home cooking straight from the oven. Photo: Iris Lange-Fricke

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
637
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils contain plenty of protein, carbohydrates and fibre. They also contain a lot of B-group vitamins and iron. Lentils are an important source of vegetable protein, because they make you full and strengthen your muscles. The kohlrabi and potatoes are also rich in fibre and have a positive effect on blood pressure due to the potassium they contain.

Lentils are available in different colours and have different cooking times. The red and yellow lentils require only a short cooking time and are cooked in 15 minutes. Ideal for quick cooking. If you like meat, you can also use minced poultry meat for this casserole.

1 serving contains
(Percentage of daily recommendation)
Calorie637 kcal(30 %)
Protein29 g(30 %)
Fat35 g(30 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.7 μg(9 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin11.4 mg(95 %)
Vitamin B₆0.6 mg(43 %)
Folate221.6 μg(74 %)
Pantothenic acid2.4 mg(40 %)
Biotin23.3 μg(52 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C124 mg(131 %)
Potassium1,553 mg(39 %)
Calcium373 mg(37 %)
Magnesium161 mg(54 %)
Iron5.3 mg(35 %)
Iodine52.9 μg(26 %)
Zinc3.8 mg(48 %)
Saturated fatty acids21 g
Uric acid124 mg
Cholesterol280.5 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 ounces Red lentils
10 ounces Kohlrabi
10 ounces potatoes
7 ounces Sour cream
2 eggs
salt
¼ teaspoon herbes de Provence
3 ounces Feta
How healthy are the main ingredients?
KohlrabipotatoSour creamFetaeggsalt

Preparation steps

1.

Cook the lentils for about 10 minutes in double the amount of boiling water.

2.

Meanwhile, peel, wash and slice the kohlrabi and potatoes and cook in salted water for about 10 minutes. Then drain the kohlrabi and potatoes, rinse with cold water and layer in an oven dish.

3.

Whisk sour cream with eggs and season with salt, pepper and herbs de Provence.

4.

Spread lentils over the vegetables and pour the cream and egg mixture over everything. Crumble the cheese and sprinkle it over the vegetables. Bake in a preheated oven at 200 °C / 400 °F for about 15-20 minutes until golden brown.