EatSmarter exclusive recipe

Romanesco-Kohlrabi Stew

with Curry-Coconut Sauce
4.285715
Average: 4.3 (7 votes)
(7 votes)
Romanesco-Kohlrabi Stew

Romanesco-Kohlrabi Stew - Satisfies and stimulates the senses: Spicy vegetarian stew with curry and coconut milk

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
244
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie244 kcal(12 %)
Protein11 g(11 %)
Fat14 g(12 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.5 mg(36 %)
Folate137 μg(46 %)
Pantothenic acid2.2 mg(37 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C204 mg(215 %)
Potassium1,324 mg(33 %)
Calcium286 mg(29 %)
Magnesium129 mg(43 %)
Iron3.9 mg(26 %)
Iodine21 μg(11 %)
Zinc1.9 mg(24 %)
Saturated fatty acids5.8 g
Uric acid160 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 ounce
2 pounds
1 ½ pounds
1 piece
fresh Ginger root (about 30 grams)
1
1 bunch
2 tablespoons
12
2 teaspoons
1 cup
1 cup
½
Preparation

Kitchen utensils

1 Pot, 1 Small skillet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Lid, 1 Teaspoon, 1 Citrus juicer

Preparation steps

1.
Romanesco-Kohlrabi Stew preparation step 1

Roast cashews in a dry frying pan. Let cool and chop coarsely.

2.
Romanesco-Kohlrabi Stew preparation step 2

Rinse Romanesco, trim and cut into medium-sized florets.

3.
Romanesco-Kohlrabi Stew preparation step 3

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.

4.
Romanesco-Kohlrabi Stew preparation step 4

Rinse scallions, trim and cut into 3 cm (approximately 1 inch) pieces.

5.
Romanesco-Kohlrabi Stew preparation step 5

Heat oil in a large pot and fry the scallion pieces over high heat briefly. Remove and set aside.

6.
Romanesco-Kohlrabi Stew preparation step 6

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.

7.
Romanesco-Kohlrabi Stew preparation step 7

Add chile rings and curry paste and cook briefly.

8.
Romanesco-Kohlrabi Stew preparation step 8

Top with vegetable broth and coconut milk and bring to a boil.

9.
Romanesco-Kohlrabi Stew preparation step 9

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.

10.
Romanesco-Kohlrabi Stew preparation step 10

2 minutes before end of cooking, add scallions to the stew. Season with salt, pepper and lime juice and sprinkle with cashews before serving.