EatSmarter exclusive recipe

Spicy Pear Kohlrabi Slaw

with Yogurt-Lime Sauce
4.666665
Average: 4.7 (9 votes)
(9 votes)
Spicy Pear Kohlrabi Slaw

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

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
106
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kohlrabi is packed with vitamin C. 100 grams of this vegetable contains at least 75 percent of the average daily requirement!

This dish is packed with other ingredients that help the immune system. The lime contains ascorbic acid, the onions contain mustard oils, and the chile peppers contain capsaicin, which are all great for the body’s defenses.

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:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 red chile pepper
4 sprigs cilantro
1 tablespoon olive oil
7 ounces Yogurt (low-fat)
½ Lime
salt
peppers
1 pinch sugar
1 splash Tabasco sauce
1 large Kohlrabi (about 17-18 ounces)
1 Pear (about 5 ounces)
3 scallions
How healthy are the main ingredients?
olive oilLimesaltsugarKohlrabiPear
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 Pear Kohlrabi Slaw preparation step 1

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

2.
Spicy Pear 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 Pear 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 Pear Kohlrabi Slaw preparation step 4

Rinse scallions and cut into thin rings.

5.
Spicy Pear 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.