Stuffed Kohlrabi Bulbs
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
295
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 295 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 36.7 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 277 μg | (92 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 208 mg | (219 %) | ||
| Potassium | 1,546 mg | (39 %) | ||
| Calcium | 298 mg | (30 %) | ||
| Magnesium | 200 mg | (67 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 large Kohlrabi (peeled)
- 1 garlic clove (finely chopped)
- 1 Tbsp sunflower oil
- ⅞ cup Wild rice
- 1.333 cups vegetable stock
- 2 carrots (peeled and grated)
- 1 cup Mushrooms (sliced)
- 4 Dried Tomatoes (finely chopped)
- 1 Tbsp fresh Tarragon (chopped)
- butter (for greasing the dish)
- ½ cup Parmesan (finely sliced)
Preparation steps
1.
Heat the oven to 180°C (160°C in a fan oven), 375°F, gas 5.
2.
Cook the kohlrabies in salt water for approx. 30 minutes. Drain, leave to cool and then cut of the top to make a lid.
3.
Scrap out the insides of the kohlrabies and dice the flesh.
4.
Fry the garlic in hot oil and add the rice and half of the stock. Stir in the carrots, mushrooms and the kohlrabi flesh. Simmer to approx. 25 minutes; add more stock if necessary. Towards the end, add the tomatoes and tarragon and season with salt and ground black pepper.
5.
Stuff the vegetable rice into the hollowed out kohlrabies and place them in a greased baking dish. Cook for 15 minutes and serve sprinkled with Parmesan.
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