Healthy Gourmet Kitchen

Stuffed Kohlrabi with Amaranth and Goat Cheese

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Average: 4.8 (5 votes)
(5 votes)
Stuffed Kohlrabi with Amaranth and Goat Cheese

Stuffed kohlrabi with amaranth and goat cheese - Stuffed vegetables at their best

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
266
calories
Calories

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie266 cal.(13 %)
Protein16 g(16 %)
Fat6 g(5 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin K29.9 μg(50 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.4 mg(29 %)
Folate185 μg(62 %)
Pantothenic acid1.1 mg(18 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C170 mg(179 %)
Potassium1,210 mg(30 %)
Calcium344 mg(34 %)
Magnesium190 mg(63 %)
Iron3.7 mg(25 %)
Iodine41 μg(21 %)
Zinc2 mg(25 %)
Saturated fatty acids2.4 g
Uric acid107 mg
Cholesterol8 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
KohlrabiTomatoGoat cheeseAmaranthsaltCress

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.

6.

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.