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EatSmarter exclusive recipe

Spicy Kohlrabi Slaw

with Yogurt-Lime Sauce
5
Average: 5 (1 vote)
(1 vote)
Spicy Kohlrabi Slaw

Spicy Kohlrabi Slaw - Hot yet mild combination of vegetables and spicy sauce

Health Score:
Health Score
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
106
calories
Calories
0
Print

Healthy, because

Smarter tip

Nutritional values

Kohlrabi scores with vitamin C: 100 grams of this vegetable contains at least 75 percent of the average daily requirement. Because the vegetables are served raw, nothing is lost to the immune system.

A double joy for the immune system: The lime also provides ascorbic acid. In addition, mustard oils from the onions and the energizer capsaicin in the chili, are good food for the body’s defence.

1 serving contains
(Percentage of daily recommendation)
Calorie106 kcal(5 %)
Protein4 g(4 %)
Fat3 g(3 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.2 mg(14 %)
Folate38 μg(13 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C66 mg(69 %)
Potassium522 mg(13 %)
Calcium161 mg(16 %)
Magnesium49 mg(16 %)
Iron1.2 mg(8 %)
Iodine6 μg(3 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.5 g
Uric acid37 mg
Cholesterol1 mg
Development of this recipe:

Ingredients

for
4
servings
1
4 sprigs
1 tablespoon
7 ounces
½
1 pinch
1 splash
1
large Kohlrabi (about 500 grams)
1
Pear (about 150 grams)
3
Preparation

Kitchen utensils

1 Bowl, 1 Small bowl, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Mandoline, 1 Citrus juicer

Preparation steps

1.
Spicy Kohlrabi Slaw preparation step 1

Halve chile pepper lengthwise, remove the seeds, rinse and pat dry. Finely chop chile. 

2.
Spicy Kohlrabi Slaw preparation step 2

Rinse cilantro, shake dry, pluck leaves and chop finely. Stir together with chile, olive oil and yogurt. Squeeze the lime half and add 1 tablespoon lime juice to yogurt mixture, then season with salt, pepper, sugar and Tabasco to taste. Refrigerate for at least 1 hour.

3.
Spicy Kohlrabi Slaw preparation step 3

Meanwhile, peel kohlrabi. Cut into very thin slices on a mandoline, then cut into julienne. Rinse pears, wipe dry, cut into quarters, core and cut pears into fine strips.

4.
Spicy Kohlrabi Slaw preparation step 4

Rinse scallions and cut into thin rings.

5.
Spicy Kohlrabi Slaw preparation step 5

Mix kohlrabi, pear and scallions in a bowl with the remaining lime juice, then season with salt and pepper. Fold in the yogurt dressing and serve immediately.

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