Spicy Pear Kohlrabi Slaw
Spicy Pear Kohlrabi Slaw - Hot yet mild combination of vegetables and spicy sauce
Healthy, because
Even smarter
Nutritional values
Kohlrabi is packed with vitamin C. 100 grams contain at least 75 percent of your 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.
(Percentage of daily recommendation)
| Calorie | 106 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 19.7 μg | (33 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 522 mg | (13 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 red chili pepper
- 4 sprigs cilantro
- 1 Tbsp olive oil
- 7 ozs 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
Kitchen utensils
Preparation steps
Halve chile pepper lengthwise, remove the seeds, rinse and pat dry. Finely chop chile.
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.
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.
Rinse scallions and cut into thin rings.
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.
