Raw vegan kohlrabi tortellini with nut filling

The raw vegan kohlrabi tortellini with nut filling is served with a fresh tomato sauce.

Portion information: The specified amount of 3 portions is sufficient for a generous starter for 3 people or for 2 people as a main course.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers far more than the average daily requirement of omega-3 fatty acids. Vitamin C is covered by almost ¾ and the essential trace elements manganese, copper and potassium by over 50%. The ratio of omega-6 to omega-3 fatty acids is 3:1, well below the recommended maximum ratio of 5:1.

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.

Walnuts: In Central Europe, the real walnut ( Juglans regia) is particularly important. In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Brazil nut: The Brazil nut is often not raw, but blanched. In addition to a high protein and fat content, it also has a very high mineral content compared to other types of nuts. It contains large amounts of selenium, which is important for our body. By eating 1-2 Brazil nuts a day, the daily selenium requirement can easily be covered, as we also mention in this supplementary recipe " Daily selenium requirement ". However, it also stores barium and natural radioactive substances, which is why you should not consume too many Brazil nuts.

Flaxseed: Flaxseed has a slightly nutty taste and a 40% fat content. It contains around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid, which is the highest concentration of omega-3 fatty acids of all known vegetable oils.

Purchasing and storing kohlrabi: When purchasing, make sure that the fresh bulb has no cracks. Kohlrabi can be stored in the vegetable compartment of the refrigerator for around a week.

Using kohlrabi leaves: You should never throw away the kohlrabi leaves when buying organic vegetables. They can be prepared like leafy vegetables, such as spinach, and contain around twice as much vitamin C as the actual tuber and almost 100 times as much carotene.

Sauce variations: In addition to the tomato sauces suggested here, you can also try other sauce variations or increase the spiciness by adding chili powder or chili flakes.