Vegan Kohlrabi Stew
Vegan Kohlrabi stew - Warming spoonfuls of happiness | Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Walnuts can favorably influence blood lipid levels due to their valuable polyunsaturated fatty acids. At the same time, vitamin E slows down aging processes and makes the complexion radiant. Already about 170 grams, kohlrabi, cover the daily requirement of 110 milligrams of vitamin C. This is important for building bones, teeth, and connective tissue and protects our body cells from oxidative stress.
If kohlrabi is not in season, you can prepare a stew with carrots instead of kohlrabi stew. You can replace the brown rice with green spelt or buckwheat - but then the cooking time and the amount of liquid required may also change. You will find more detailed information on the packaging.
(Percentage of daily recommendation)
| Calorie | 418 cal. | (20 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 270 μg | (90 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 196 mg | (206 %) | ||
| Potassium | 1,322 mg | (33 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 237 mg | (79 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 shallots
- 3 Tbsps olive oil
- 7 ozs Brown rice
- 1 tsp ground Turmeric
- 1 tsp mild Curry powder
- 1 Tbsp ground Caraway
- 14 ozs Vegetable broth
- 4 Kohlrabi with green (approx. 10 oz)
- ½ organic lemon
- salt
- peppers
- 4 Basil
- 3 Tbsps walnut kernels
Preparation steps
Peel and finely dice the shallots. Heat olive oil in a pot. Sauté shallot cubes in it over medium heat for 3 minutes. Add rice, stir in spices and sauté for approx. 2 minutes. Deglaze with stock, bring to the boil and simmer over low heat for approx. 20 minutes.
Meanwhile, peel kohlrabi and cut into approx. 1-inch cubes; wash young leaves, shake dry, and cut into thin strips. Wash lemon, rub dry, grate peel, and squeeze out juice.
Add kohlrabi to rice, cook for about 5 minutes, adding more liquid if needed. Mix in kohlrabi leaves and season stew with salt, pepper, lemon zest and 1 tablespoon lemon juice, simmer for another 5 minutes.
Meanwhile, wash basil, shake dry, pluck leaves and cut into strips. Coarsely chop walnuts. Season kohlrabi stew with salt, pepper and lemon juice and add walnuts and basil.
