Perfect Kohlrabi Gratin
I'm not even sure what to call this recipe. Is it gluten-free? (Answer: Yes)
Is it suitable for Passover? (Answer: Also yes)
Is it low in calories? (Oh, absolutely!)
Is it vegan? (Well, of course!)
Anyway, I made a gratin and replaced the traditional potatoes with kohlrabi slices.
The reason is a significant saving in calories and carbohydrates.
Don't believe it? See for yourself:
In 100g of potatoes, there are about 80 kcal, 20g carbs, less than a gram of fat, 2g protein, and 2.4g dietary fiber.
In 100g of kohlrabi, there are about 27 kcal, 6g carbs, less than a gram of fat, 1.7g protein, and 3.6g dietary fiber.
I think for this recipe, you can easily swap the potatoes and get a result that's not bad at all.
Don't get me wrong.
I have nothing against potatoes and I love eating them roasted in the oven with olive oil and garlic, but occasionally it's nice to switch it up to keep a lower calorie and carb framework—like on a holiday evening, for example.
A bit about Kohlrabi Gratin
I prepared the creamy sauce, the Béchamel, using unsweetened soy milk from Harduf (Full disclosure: they assisted in preparing this recipe), which I thickened with a bit of cornstarch.
Note that it is important to choose a soy milk with no added sugar or sweeteners. A neutral, non-sweet taste is key.
You can replace the cornstarch with potato starch, tapioca, or any other starch flour.
Actually, I made a roux of oil and cornstarch and slowly added the soy milk with spices until a creamy, slightly liquid sauce was formed.
Now, listen closely: (so there are no questions later)
The thing with this Béchamel sauce is that it doesn't contain massive amounts of oil or fat, so it needs to be cooked for a long time to thicken. The longer you cook it, the thicker it will become.
Are you still here? Great. Keep listening.
You don't absolutely need the sauce to reach a thick texture for the gratin to succeed. You can totally stop cooking it after 20 minutes even if it's still liquid.
Spices:
I used nutmeg, which gives a wonderful, rich flavor. (Don't skip it, it's worth it!)
In addition, I used fresh thyme and plenty of garlic. You can replace the thyme with the same amount of rosemary, oregano, or even za'atar. It will turn out wonderful.
Optional additions:
For a non-Passover version, you can add a tablespoon or two of nutritional yeast for a rich cheesy flavor, or alternatively, a tablespoon of white miso or Dutch mustard.
Are you following me on Insta yet? You should, it's fun there!
Nutritional Values for Kohlrabi Gratin
One serving of Kohlrabi Gratin weighing 200g:
- 170 kcal
- 7g protein
- 17g carbs
- 9g fat
- 7g dietary fiber
Another low-calorie recipe? How about Zucchini Ravioli?
Kohlrabi Gratin
Ingredients
- 3 Kohlrabi 800g
- 3 ¼ cups Harduf Unsweetened Soy Milk 750 ml
- 4 tbsp Olive oil 40g
- 4 tbsp Cornstarch 36g
- 3 Minced garlic cloves 20g
- 1 tsp Nutmeg 2.5g
- 1 tsp Fresh thyme leaves
- A pinch of salt
Instructions
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Peel the kohlrabi and slice into thin slices about 5mm thick; set aside.
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Preheat oven to medium heat, 170 degrees.
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Heat the oil in a deep pot and add the cornstarch.
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Stir until the oil is absorbed by the cornstarch and becomes a cream-like consistency.
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Pour in half a cup of unsweetened soy milk and stir until you get a uniform roux.
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Add another half cup of soy milk and repeat the process.
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Add the remaining soy milk along with the nutmeg, minced garlic, thyme, and salt. Bring to a boil over low heat while stirring constantly.
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Cook while stirring constantly on low heat for about 20 minutes or until the roux thickens.
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Arrange the kohlrabi in a baking dish and pour the Béchamel over the top.
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Bake for about 35 minutes until browned.
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Before serving, generously sprinkle fresh thyme leaves over the top.
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The gratin will set as it cools. You can definitely prepare it a few hours in advance and reheat just before serving.
Recipe Video
