EatSmarter exclusive recipe

Raw Kohlrabi

with Toasted Sesame Seeds
4
Average: 4 (2 votes)
(2 votes)
Raw Kohlrabi

Raw Kohlrabi - A crisp and fresh alternative to soft-boiled vegetables

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Health Score:
100 / 100
Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
70
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high content of vitamin C, potassium, calcium, and magnesium in raw kohlrabi makes this an incrediebly nutritious dish.  

It's easier and quicker to cut kohlrabi into fine strips using a julienne shredder.

1 serving contains
(Percentage of daily recommendation)
Calorie70 cal.(3 %)
Protein4 g(4 %)
Fat3 g(3 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.8 mg(7 %)
Vitamin K10.8 μg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate45 μg(15 %)
Pantothenic acid0.2 mg(3 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C105 mg(111 %)
Potassium644 mg(16 %)
Calcium147 mg(15 %)
Magnesium88 mg(29 %)
Iron2 mg(13 %)
Iodine3 μg(2 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.4 g
Uric acid55 mg
Cholesterol0 mg
Complete sugar6 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Kohlrabi (about 18 ounces)
salt
unpeeled Sesame seeds
½ small lemon
peppers
How healthy are the main ingredients?
KohlrabisaltSesame seedslemon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Mandoline, 1 Bowl, 1 Peeler, 1 Citrus juicer, 1 Teaspoon, 1 small Skillet

Preparation steps

1.
Raw Kohlrabi preparation step 1

Peel the kohlrabi, halve and slice with a mandoline into long, thin slices.

2.
Raw Kohlrabi preparation step 2

With a small, sharp knife, cut kohlrabi slices into thin, long strips.

3.
Raw Kohlrabi preparation step 3

Mix the kohlrabi strips in a bowl with some salt and let stand for 10 minutes. Process through the juicer.

4.
Raw Kohlrabi preparation step 4

Meanwhile, toast the sesame seeds in a dry pan and let cool.

5.
Raw Kohlrabi preparation step 5

Rinse the lemon in hot water, wipe dry and use a peeler to remove a wide strip of peel. 

6.
Raw Kohlrabi preparation step 6

Cut lemon peel into very thin strips (julienne). Then squeeze out lemon juice.

7.
Raw Kohlrabi preparation step 7

Squeeze kohlrabi to remove as much liquid as possible. Mix kohlrabi in a bowl with the lemon zest and 1-2 teaspoons lemon juice. Season with pepper and fold in half of the sesame seeds.

8.
Raw Kohlrabi preparation step 8

Serve the kohlrabi sprinkled with remaining sesame seeds.