Who’s up for some healthy schnitzel? 😍 How about a kohlrabi variation? 🥰 A classic by now and really easy to make. And since you can actually get kohlrabi and potatoes all year round, you can also prepare the dish well in winter. Celery is also perfect instead of kohlrabi, but I don’t like celery that much, so the kohlrabi version tastes much better to me.

Kohlrabi is also a very good source of minerals and vitamins, it can easily keep up with the iron content of spinach, for example, and provides more vitamin C than lemons and oranges. And did you know that this vegetable is so German that it is also called “kohlrabi” in other countries? You’ll find more inforamtion below.

Happy cooking! ♥

VEGAN
WHEAT-FREE
WITHOUT REFINED SUGAR

Kohlrabi Schnitzel with Mashed Potatoes (vegan)

Natalie Lutz

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prep time 45

Dish Hauptgericht

servings 2 people

ingredients

For the schnitzel:

1 kohlrabi
1 tbsp lemon juice

For the breading:

200 ml soy milk +100 g soy flour (as a replacement for eggs)
50 g spelt flour
100 g bread crumbs (made out of spelt)
salt & pepper
5 tbsp olive or rapeseed oil

For the mashed potatoes:

400 g potatoes cooked in their skin (floury cooking)
125 ml plant drink
10 g plant margarine
salt,nutmeg, dried parsley, green leaves from the kohlrabi

instructions

For the puree, boil the potatoes (with cooking tray) for about 30 minutes in boilings alted water until they are done.
In the meantime, prepare the schnitzel. Peel the kohlrabi and cut it into slicesabout 5 mm thick. (Save up the leaves for the mashed potatoes!)
Fill a pot with water (so that the kohlrabi slices are covered), add lemon juice and salt and boil it.
Cook the kohlrabi slices in boiling salted water for 5-7 minutes until soft but still firm to bite. Rinse with cold water.
For the breading of the schnitzel, put the soy milk with soy flour, spelt flour and breadcrumbs into 3 deep plates.
Season the kohlrabi slices on both sides with salt and pepper, then pull them side by side first in the flour, then in the soya flour mixture and finally through the breadcrumbs, pressing the breadcrumbs well.
Heat the oil in a large coated frying pan, place the kohlrabi steaks in it and fry them, turn them over and fry them slowly for about 4-5 minutes while turning the heatback, turning the vegetable schnitzel again.
Take the schnitzel out of the pan and place them briefly on a layer of kitchen paper to drain the fat.
When the potatoes are cooked, peel them and press them hot through a potato press (if you don’t have a potato press, you can also mash the potatoes with a masher).
Stir in the plant drink and margarine little by little.
Cut the leaves of the kohlrabi and season togehter with salt, nutmeg and dried parsley.
Serve the kohlrabi schnitzel with mashed potatoes on a plate and enjoy them warm.

This recipe is

vegan / wheat-free / without refined sugar

Keyword Eat Your Minerals

GOOD TO KNOW

Kohlrabi – the leaves are the healthiest!
Kohlrabi (also called turnip) belongs to the large cruciferous family like any other cabbage and is neither a leafy nor a flowery vegetable, but a stalk or shoot vegetable.
It is a very good source of minerals and vitamins (the leaves contain two to three times as much, which is why you should always use them too!) For example, it contains plenty of phosphorus, potassium, magnesium, iodine and calcium, and its iron content can rival that of spinach. Depending on where it is grown, it can also be a good source of selenium. The magnesium in kohlrabi is very beneficial for the heart, blood formation and for preventing arteriosclerosis (hardening of the blood vessels). Its calcium strengthens bones and teeth, which is why children should eat it raw quite often. Its iron makes the blood red. Kohlrabi can also be good for splintering fingernails and gingivitis, and when grated raw it is said to stimulate the flow of bile and the kidneys.
In addition, kohlrabi contains more vitamin C than lemons and oranges: If you eat a portion of 150 g of raw kohlrabi, you cover almost 100 per cent of the officially recommended daily vitamin C requirement.
However, kohlrabi not only provides many minerals and vitamins, it also contains special substances that are only found in cruciferous vegetables. The so-called glucosinolate are sulphur compounds that belong to the secondary plant substances. They are actually responsible for protecting the plants from voracious insects. Each cabbage vegetable has certain glucosinolate, so that a fingerprint is created, so to speak. However, it is not the glucosinolate that are responsible for the characteristic taste and healing properties of kohlrabi, but the mustard oils that are produced from them.
Kohlrabi has also been known for thousands of years for its digestive properties. In addition, kohlrabi is ideal for people with type 2 diabetes because it is low in calories, fat and carbohydrates and rich in fibre. It hardly affects the blood sugar level and ensures long-lasting satiety.
What you should definitely bear in mind: White tubers become woody more quickly than blue ones. Tubers with cracks should not be bought, only tubers with fresh green leaves.
It can be used in many dishes, e.g. grated raw and mixed in salads or vegetable soups, fried in slices or simply eaten with a dip as a vegetable stick. Kohlrabi sprouts, for example, are still one of the insider tips and can also be mixed in very well.

Nice To Know:
The Romans called it “caulorapa” and in the Middle Ages the kohlrabi finally came to Germany and became a “German vegetable”. In other countries, the vegetable is even considered so “typically German” that even the Japanese, Russians, English, Spanish and Americans call it “kohlrabi”.

References:

Course Book Healthy Nutrition by Ingeborg Münzing-Ruef
https://www.zentrum-der-gesundheit.de/artikel/gemuese/kohlrabi

Kohlrabi Schnitzel with Mashed Potatoes (vegan)