Stuffed Kohlrabi with Amaranth and Goat Cheese
Stuffed kohlrabi with amaranth and goat cheese - Stuffed vegetables at their best
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
The pseudocereal amaranth contains the valuable protein building block lysine, which has a vasoprotective effect. In addition, amaranth provides a lot of calcium and thus supports bone health.
If you want to vary things a bit, you can also use quinoa or millet instead of amaranth. Other firm vegetables such as beet are also suitable for filling.
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 29.9 μg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 185 μg | (62 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 170 mg | (179 %) | ||
| Potassium | 1,210 mg | (30 %) | ||
| Calcium | 344 mg | (34 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 18 ozs Vegetable broth
- salt
- 42 ozs large Kohlrabi (4 large kohlrabi)
- 12 ozs Tomatoes (4 tomatoes)
- 4 scallions
- 7 ozs Goat cheese
- 3 ozs Amaranth (or millet)
- ½ tsp Canola oil
- peppers
- 1 Cress
Preparation steps
Bring broth to a boil in a saucepan with a little salt. Clean and peel the kohlrabi and cook in the broth, covered, over medium heat for 20 minutes.
Meanwhile, pour boiling water over tomatoes, rinse with cold water, skin, quarter, seed and dice. Clean the spring onions, wash and cut into rings. Cut cheese into cubes.
Remove kohlrabi from broth, let cool for 5 minutes. Meanwhile, remove 2-3 tablespoons of the broth and set aside; then remove 8 ounces of broth and bring to a boil again in the pot. Add amaranth and cook over medium heat for about 25 minutes.
Meanwhile, cut lids off kohlrabi; hollow out kohlrabi except for a thin rim, dice hollowed-out kohlrabi flesh and lids into small cubes. Grease a baking dish with oil and place kohlrabi in the dish.
Mix half of the tomatoes, onions and cheese with the kohlrabi cubes into the amaranth. Season the amaranth with salt and pepper and stuff into the kohlrabis.
Mix remaining spring onions with remaining tomatoes spread around kohlrabi, add salt, pepper, and broth set aside. Sprinkle kohlrabi with remaining cheese and bake in preheated oven at 180 °C / 350 ˚F for 30 minutes until golden brown. Cut the cress from the beds and sprinkle over the kohlrabi.
