Stuffed Kohlrabi Cups
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.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 28.3 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 162 mg | (171 %) | ||
| Potassium | 1,017 mg | (25 %) | ||
| Calcium | 481 mg | (48 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 4 Kohlrabi (with greens; about 10-11 ounces)
- 3 scallions
- 1 garlic clove
- 2 ozs Walnut
- 5 ozs Feta (9% fat)
- 3 slices day-old Whole Wheat Bread (about 50 grams)
- 2 Tbsps Canola oil
- 1 bunch Basil
- 1 egg
- salt
- peppers
- 4 ozs Sour cream (10% fat)
Preparation steps
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.
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.
Peel garlic and chop finely. Finely chop walnuts with a large knife. Add both to the bowl.
Cut feta cheese and the bread into small pieces. Add to the bowl along with the oil and toss to combine.
Rinse basil and kohlrabi leaves, shake dry and chop coarsely. Puree with the egg in a mini food processor.
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.
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.