The delicious tubers score points for their high vitamin C content and cover the average daily requirement by around 80 percent. Together with peas and spring onions, they not only bring a spring-green colour to your plate but also fibre.
Looking for an appropriate accompaniment to the vegetarian stuffed kohlrabi? No problem: homemade mashed potatoes or - even less fat - small, young jacket potatoes go very well with them.
(Percentage of daily recommendation)
|Calorie||308 kcal||(15 %)|
|Protein||14 g||(14 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||27 g||(18 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0.4 μg||(2 %)|
|Vitamin E||1.8 mg||(15 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||6.2 mg||(52 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||61 μg||(20 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||12.3 μg||(27 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||85 mg||(89 %)|
|Potassium||787 mg||(20 %)|
|Calcium||271 mg||(27 %)|
|Magnesium||86 mg||(29 %)|
|Iron||3.4 mg||(23 %)|
|Iodine||14 μg||(7 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||7.4 g|
|Uric acid||170 mg|
Trim and peel kohlrabi. Rinse delicate kohlrabi leaves, shake dry and set aside. Cook kohlrabi in boiling salted water over medium heat for about 20 minutes.
Meanwhile, trim scallions, rinse and cut into thin rings.
Remove peas from the pods, rinse in a sieve and drain.
Rinse mint, shake dry, pluck leaves and chop finely. Chop kohlrabi leaves finely.
Remove cooked kohlrabi from the pot with a slotted spoon. Reserve the cooking water. Put kohlrabi on the work surface and allow to cool slightly.
Meanwhile, melt butter in a skillet and fry the flour in it, stirring constantly until golden.
Measure 250 ml (approximately 1 cup) of kohlrabi cooking water. Combine with the milk and stir into the roux. Bring to a boil and simmer, stirring occasionally, over low heat for about 15 minutes.
From the cooled kohlrabi bulbs, cut a lid from each and scoop out the interiors gently with a melon baller. Finely dice the scooped flesh and the flesh from the lids.
Heat oil in a large skillet. Add scallions and peas and cook on medium heat for about 5 minutes. Add kohlrabi cubes, cream cheese and mint and stir to combine. Season with salt and pepper.
Squeeze half a lemon. Season the cheese sauce with lemon juice, salt and pepper. Season to taste with grated nutmeg, stir in chopped kohlrabi leaves and remove from heat.
Separate the egg. Whisk egg yolk in a bowl and whisk in the cooled cheese sauce (save egg white for another use).
Fill kohlrabi cups with the pea mixture and serve with the sauce.