EatSmarter exclusive recipe

Stuffed Kohlrabi Cups

Family Dining (2 Adults and 2 Children)
5
Average: 5 (2 votes)
(2 votes)
Stuffed Kohlrabi Cups

Stuffed Kohlrabi Cups - Tuber with a kick: This tender spring vegetable has a lot of it!

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Health Score:
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
450
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kohlrabi is rich in calcium and magnesium, which strengthens bones and teeth. But it is not only the tuber itself that is rich in nutrients, the leaves are also rich in nutrients.

After such a tasty but light meal, you will still have a few calories to burn, leaving room for dessert. 

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein19 g(19 %)
Fat24 g(21 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Calorie300 kcal(14 %)
Protein13 g(13 %)
Fat16 g(14 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.7 μg(4 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.6 mg(43 %)
Folate101 μg(34 %)
Pantothenic acid1.1 mg(18 %)
Biotin18.3 μg(41 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C162 mg(171 %)
Potassium1,017 mg(25 %)
Calcium481 mg(48 %)
Magnesium157 mg(52 %)
Iron5.4 mg(36 %)
Iodine18 μg(9 %)
Zinc2.8 mg(35 %)
Saturated fatty acids6.7 g
Uric acid155 mg
Cholesterol93 mg
1 Kinderportion enthält
Vitamin A0.3 mg(38 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.4 mg(29 %)
Folate67 μg(22 %)
Pantothenic acid0.7 mg(12 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C108 mg(114 %)
Potassium678 mg(17 %)
Calcium320 mg(32 %)
Magnesium104 mg(35 %)
Iron3.6 mg(24 %)
Iodine12 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.5 g
Uric acid103 mg
Cholesterol62 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
Kohlrabi (with greens; about 10-11 ounces)
3
1
2 ounces
5 ounces
Feta cheese (9% fat)
3 slices
day-old Brown bread (about 50 grams)
2 tablespoons
1 bunch
1
4 ounces
Sour cream (10% fat)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Melon baller, 1 Bowl, 1 Tablespoon, 1 Mini food processor, 1 Wooden spoon, 1 Baking sheet, 1 Parchment paper

Preparation steps

1.
Stuffed Kohlrabi Cups preparation step 1

Trim kohlrabi and set aside the greens. Peel kohlrabi, cut in half crosswise and scoop out all the halves using a melon baller, leaving approximately 1/2 inch margin.

2.
Stuffed Kohlrabi Cups preparation step 2

Cut the scooped kohlrabi flesh into small pieces and put in a bowl. Rinse the scallions, pat dry cut into thin rings. Add to the bowl. 

3.
Stuffed Kohlrabi Cups preparation step 3

Peel garlic and chop finely. Finely chop walnuts with a large knife. Add both to the bowl.

4.
Stuffed Kohlrabi Cups preparation step 4

Cut feta cheese and the bread into small pieces. Add to the bowl along with the oil and toss to combine.

5.
Stuffed Kohlrabi Cups preparation step 5

Rinse basil and kohlrabi leaves, shake dry and chop coarsely. Puree with the egg in a mini food processor.

6.
Stuffed Kohlrabi Cups preparation step 6

Mix the egg mixture with the bread mixture and season with salt and pepper. Season the kohlrabi halves on the inside with salt and pepper and divide filling among halves.

7.
Stuffed Kohlrabi Cups preparation step 7

Line a baking sheet with parchment paper and place the stuffed kohlrabi halves on top. Bake on middle rack of preheated oven at 350°F/convection 325°F until golden brown on top, about 30 minutes. Garnish each with 1 dollop of sour cream and serve.