Romanesco-Kohlrabi Stew
Romanesco-Kohlrabi Stew - Satisfies and stimulates the senses: Spicy vegetarian stew with curry and coconut milk
Healthy, because
Even smarter
Nutritional values
With this portion of vegetables you get many vitamins, fiber, minerals, and secondary plant substances. The stew also contains twice your daily amount of Vitamin C, which is a great pick-me-up when you are weak or have a cold.
Romanesco, the green cabbage with the pointed mini heads, is becoming more and more popular. If you can't find it, you can also use broccoli, cauliflower, or a mixture of both. Rice pairs well with this recipe.
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,324 mg | (33 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 oz Cashews
- 2 lbs Romanesco broccoli
- 1 ½ lbs Kohlrabi
- 1 pc fresh ginger (about 30 grams)
- 1 red chili pepper
- 1 bunch scallions
- 2 Tbsps vegetable oil
- 12 Cherry tomatoes
- 2 tsps red Curry paste
- 1 cup Vegetable broth
- 1 cup Coconut milk (9% fat)
- ½ Lime
- salt
- peppers
Kitchen utensils
Preparation steps
Roast cashews in a dry frying pan. Let cool and chop coarsely.
Rinse Romanesco, trim and cut into medium-sized florets.
Peel kohlrabi and cut off the ends. Cut kohlrabi into quarters and cut each quarter into 3 strips. Peel ginger root and cut into fine strips. Rinse chile pepper, remove the stem and cut into rings.
Rinse scallions, trim and cut into 3 cm (approximately 1 inch) pieces.
Heat oil in a large pot and fry the scallion pieces over high heat briefly. Remove and set aside.
Reduce heat and fry the kohlrabi strips with the ginger over medium heat, stirring, for 3-4 minutes. Rinse the tomatoes and add to the pot.
Add chile rings and curry paste and cook briefly.
Top with vegetable broth and coconut milk and bring to a boil.
Cook covered over medium heat for 5 minutes. Add Romanesco to the pot, cover and cook for 5-7 minutes, stirring occasionally. Squeeze 1 tablespoon juice from the lime.
2 minutes before end of cooking, add scallions to the stew. Season with salt, pepper and lime juice and sprinkle with cashews before serving.
