Baked Kohlrabi Schnitzel
vegan
Ingredients (for servings, )
| Ingredients for the Kohlrabi Schnitzel | |
|---|---|
| 1 | Kohlrabi, raw (organic?) (12 oz) |
| 4 tbsp | Wheat flour, wholemeal (organic?) (1.3 oz) |
| 70 ml | Drinking water, raw (organic?) (2.5 oz) |
| ¼ tsp | Turmeric (saffron root), ground, raw (organic?) (0.03 oz) |
| ½ tsp | Paprika powder, hot (raw?, organic?) (0.04 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
| Optional | |
| ½ clove | Garlic (organic?) (0.05 oz) |
| 2 ½ oz | Breadcrumbs (bread crumbs, bread flour, raw?, organic?) |
| 1 | Lemons, raw (limes, organic?) (2.0 oz) |
Equipment
- vegetable peeler
- stove
- citrus juicer (lemon squeezer)
- saucepan
- oven
Type of preparation
- cook
- bake
- squeeze
- remove the skin
- peel
- rinse with cold water
- drain
Preparation
Preparing Kohlrabi
Peel the kohlrabi and cut into ½ to 1 cm thick slices. Cook in a pan of boiling salted water for about 7 minutes. Rinse with cold water and pat dry if desired.You can save the kohlrabi leaves, provided they are fresh and not too big, and serve them as a vegetable side dish (see "Tips").
prepare the breading
For the breading for 2 portions, mix 4 tablespoons of wholemeal flour with about 70 ml of water using a fork. Mix in the paprika powder, ½ chopped garlic clove (optional), 1 pinch of salt and ½ teaspoon of pepper and place in a wide bowl. Put the breadcrumbs and turmeric (for the color) in a separate bowl.If you don't have turmeric on hand, you can add paprika powder to the breadcrumbs instead, as turmeric only serves as color at this point.
We deliberately mixed a little more breading because it is easier to bread. There will be some leftover that you can discard or use for something else.
Finishing the kohlrabi schnitzel
Preheat the oven to 180 °C. First dip the kohlrabi slices in the batter and let them drip off a little, then roll them in the breadcrumbs. Place them in the preheated oven on a rack lined with baking paper and bake for about 20-30 minutes until the breadcrumbs turn a light brown color.Alternatively, fry in a little refined rapeseed oil in a non-stick pan, turning occasionally, until well browned on both sides.
Finishing and Serving
Remove the baked kohlrabi schnitzels from the oven, add salt if necessary, sprinkle generously with lemon and serve immediately.Steamed kohlrabi greens (see "Tips"), zucchini cream and oven-baked rosemary potatoes are suitable as side dishes.
To keep the kohlrabi schnitzels warm, you can also wrap them in aluminum foil and enjoy them later.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 255 kcal | 12.7% |
| Fat/Lipids | 1.6 g | 2.3% |
| Saturated Fats | 0.30 g | 1.5% |
| Carbohydrates (inc.dietary fiber) | 56 g | 20.7% |
| Sugars | 7.0 g | 7.8% |
| Fiber | 11 g | 45.9% |
| Protein/Albumin | 9.6 g | 19.1% |
| Cooking Salt (Na:255.7 mg) | 650 mg | 27.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin C (ascorbic acid) | 124 mg | 156.0% |
| Min | Manganese, Mn | 1.4 mg | 70.0% |
| Elem | Potassium, K | 800 mg | 40.0% |
| Min | Copper, Cu | 0.38 mg | 38.0% |
| Prot | Tryptophan (Trp, W) | 0.09 g | 35.0% |
| Sodium, Na | 256 mg | 32.0% | |
| Vit | Vitamin B6 (pyridoxine) | 0.42 mg | 30.0% |
| Prot | Isoleucine (Ile, I) | 0.37 g | 30.0% |
| Prot | Threonine (Thr, T) | 0.27 g | 29.0% |
| Elem | Phosphorus, P | 193 mg | 28.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 0.57 g | 6.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.07 g | 4.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.09 g | 35.0% |
| Isoleucine (Ile, I) | 0.37 g | 30.0% |
| Threonine (Thr, T) | 0.27 g | 29.0% |
| Phenylalanine (Phe, F) | 0.37 g | 24.0% |
| Valine (Val, V) | 0.37 g | 23.0% |
| Leucine (Leu, L) | 0.54 g | 22.0% |
| Lysine (Lys, K) | 0.27 g | 15.0% |
| Methionine (Met, M) | 0.12 g | 13.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin C (ascorbic acid) | 124 mg | 156.0% |
| Vitamin B6 (pyridoxine) | 0.42 mg | 30.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 54 µg | 27.0% |
| Thiamine (vitamin B1) | 0.27 mg | 24.0% |
| Niacin (née vitamin B3) | 2.6 mg | 16.0% |
| Pantothenic acid (vitamin B5) | 0.70 mg | 12.0% |
| Vitamin E, as a-TEs | 1.4 mg | 11.0% |
| Biotin (ex vitamin B7, H) | 3.9 µg | 8.0% |
| Riboflavin (vitamin B2) | 0.10 mg | 7.0% |
| Vitamin K | 2.0 µg | 3.0% |
| Vitamin A, as RAE | 18 µg | 2.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 800 mg | 40.0% |
| Sodium, Na | 256 mg | 32.0% |
| Phosphorus, P | 193 mg | 28.0% |
| Magnesium, Mg | 73 mg | 19.0% |
| Calcium, Ca | 81 mg | 10.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.4 mg | 70.0% |
| Copper, Cu | 0.38 mg | 38.0% |
| Selenium, Se | 13 µg | 24.0% |
| Iron, Fe | 2.4 mg | 17.0% |
| Zinc, Zn | 0.94 mg | 9.0% |
| Fluorine, F | 46 µg | 1.0% |
| Iod, I (Jod, J) | 1.5 µg | 1.0% |
The baked kohlrabi schnitzel is easy to prepare and a healthy substitute for traditional schnitzel.
Nutrient profile: With just under 200 kcal per portion, the recipe is a very low-calorie alternative to traditional schnitzel and can be combined with similar side dishes (see also "Tips"). One portion of this dish covers most of the daily vitamin C requirement - but not as much as initially stated, as the baking reduces the amount. The daily manganese requirement is almost ¾ covered. The amount of essential omega-6 and omega-3 fatty acids in this dish is negligible - but should ideally not exceed a 5:1 ratio. The salt content is actually lower, as the majority comes from the breadcrumbs, not all of which are used. You can also leave it out if you prefer a particularly low-salt diet.
Kohlrabi: Kohlrabi is one of the many cultivated forms of cabbage. There are basically two forms, which can be distinguished by color and growing time. These are the green-white and the blue-violet kohlrabi. The flesh of both varieties is greenish in color. There are no noticeable differences in taste. Both varieties taste slightly sweet, with apple and citric acid dominating. When buying, make sure that the fresh bulb has no cracks. Kohlrabi can be stored in the vegetable compartment of the refrigerator for around a week. The leaves of the kohlrabi do not have to be thrown away. You can use them as a vegetable (see also tips).
As a side dish, we recommend zucchini cream and steamed kohlrabi leaves. To do this, wash the leaves and remove the stems and thick leaf veins with a knife. Then cut into strips and sauté in a coated pan with a little water, a chopped garlic clove, half a chopped chili and a little soy sauce for about 10 minutes. By adding a teaspoon of ground flaxseed, you ensure a good ratio of omega-6 to omega-3 fatty acids. Read also: Vegans often eat unhealthily. Avoidable nutritional errors .
Reduce salt and oil: We have deliberately left out oil for health reasons. You can also reduce the amount of salt as needed. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
Depending on whether you want to serve the kohlrabi schnitzel with a German, Mediterranean or Asian meal, you can also season it with garam masala, curry or fresh chopped herbs.
