EatSmarter exclusive recipe

Kohlrabi Soup with Cheese Toast

Family Dining (2 Adults and 2 Children)
3.666665
Average: 3.7 (3 votes)
(3 votes)
Kohlrabi Soup with Cheese Toast

Kohlrabi Soup with Cheese Toast - Really easy yet wonderfully refined

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
466
calories
Calories

Healthy, because

Even smarter

Nutritional values

The kohlrabi leaves contain about twice as many vitamins as the tuber, which is why they are included here in the kohlrabi soup. Potatoes and kohlrabi provide all family members with about half of the potassium they need daily.

If you do not want to serve the cheese toast in the kohlrabi soup, you can grill it briefly and serve it separately.

1 serving contains
(Percentage of daily recommendation)
Calorie466 kcal(22 %)
Protein20 g(20 %)
Fat25 g(22 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Calorie333 kcal(16 %)
Protein14 g(14 %)
Fat17 g(15 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.5 mg(71 %)
Vitamin B₆0.6 mg(43 %)
Folate74 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C88 mg(93 %)
Potassium869 mg(22 %)
Calcium502 mg(50 %)
Magnesium126 mg(42 %)
Iron3.1 mg(21 %)
Iodine21 μg(11 %)
Zinc3.1 mg(39 %)
Saturated fatty acids9.9 g
Uric acid102 mg
Cholesterol49 mg
1 Kinderportion enthält
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.4 mg(29 %)
Folate52 μg(17 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.8 μg(15 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C58 mg(61 %)
Potassium601 mg(15 %)
Calcium338 mg(34 %)
Magnesium93 mg(31 %)
Iron2.3 mg(15 %)
Iodine15 μg(8 %)
Zinc2.2 mg(28 %)
Saturated fatty acids7.2 g
Uric acid74 mg
Cholesterol32 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 Kohlrabi (each about 300 grams, with greens)
4 floury potatoes (about 400 grams)
1 onion
1 tablespoon Canola oil
1 tablespoon Pastry flour (type 1050)
1 liter Vegetable broth
2 bay leaves
3 tablespoons Walnut (about 30 grams)
100 grams Hard cheese (such as Emmentaler or Gruyère)
80 milliliters Whipped cream (30% fat)
salt
peppers
Nutmeg
4 slices Whole Wheat Toast (each about 30 grams)
How healthy are the main ingredients?
Whipped creamWalnutKohlrabipotatoonionsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Large knife, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Fine grater, 1 Ladle, 1 deep bowl, 1 Hand mixer, 1 Immersion blender, 1 Nutmeg grater, 1 Toaster

Preparation steps

1.
Kohlrabi Soup with Cheese Toast preparation step 1

Rinse kohlrabi bulbs with the greens. Separate greens, shake dry and set aside. Peel kohlrabi bulbs and cut into pieces.

2.
Kohlrabi Soup with Cheese Toast preparation step 2

Peel potatoes and cut into pieces. Peel onion and chop finely.

3.
Kohlrabi Soup with Cheese Toast preparation step 3

Heat oil in a pot over medium heat. Cook onion until translucent, then sprinkle with flour.

4.
Kohlrabi Soup with Cheese Toast preparation step 4

Stir in kohlrabi and potato pieces and cook briefly. Pour in vegetable broth, add bay leaves and bring to a boil.

5.
Kohlrabi Soup with Cheese Toast preparation step 5

Finely chop kohlrabi greens and add to pot. Cover and cook over medium heat until vegetables are tender, about 20 minutes.

6.
Kohlrabi Soup with Cheese Toast preparation step 6

Meanwhile, grate cheese and finely chop walnuts.

7.
Kohlrabi Soup with Cheese Toast preparation step 7

Pour cream into a tall vessel and beat with the whisk of a hand mixer until stiff peaks form.

8.
Kohlrabi Soup with Cheese Toast preparation step 8

Remove bay leaves from soup. Puree soup with an immersion  blender until smooth. Season with salt, pepper and freshly-grated nutmeg.

9.
Kohlrabi Soup with Cheese Toast preparation step 9

Fold the whipped cream into the soup. Cut toast slices in half diagonally and sprinkle with the grated cheese.

10.
Kohlrabi Soup with Cheese Toast preparation step 10

Divide toasts among 4 soup bowls and pour the hot soup over the toast. Sprinkle with nuts and serve immediately.