Tomato and Feta–Filled Kohlrabi
Tomato and Feta–Filled Kohlrabi balances sweet, tender kohlrabi with a tangy, salty filling of tomatoes, feta, and fresh herbs. Poaching in broth keeps the bulbs delicate and juicy, while baking melds the flavors and gently browns the tops. Serve it as a vegetarian main for a cozy dinner or as an elegant side for a Mediterranean-inspired spread.
- Prep20 mins
- Cook40 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tomato and Feta–Filled Kohlrabi, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 64 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 25 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 30
- Heart Health
- 86
- Metabolic
- 55
- Digestive
- 26
- Inflammatory
- 56
- Performance
- 59
- General Wellness
- 1
Combine vegetable broth and lemon juice in a large pot, bring to a boil, and cook kohlrabi until softened, about 20 minutes. Drain and reserve the broth. Let the kohlrabi cool slightly and scoop out the insides. Set aside the kohlrabi shells and the kohlrabi flesh.
- 2
Meanwhile, bring a large pot of lightly salted water to a boil. Cut a small x into each tomato and boil for 1 minute. Drain the tomatoes, remove the skins and seeds, and finely chop them.
- 3
Melt butter in a skillet over medium-low heat and cook the shallots until soft and translucent, about 5 minutes.
- 4
Preheat the oven to 400 degrees F (200 degrees C). Grease a baking dish.
- 5
Finely chop the kohlrabi leaves. Combine the sautéed shallots, kohlrabi leaves, 1/2 of the tomatoes, feta cheese, green onions, parsley, garlic, and pepper in a bowl; mix to combine. Fill the kohlrabi shells with the mixture.
- 6
Arrange the stuffed kohlrabi close together in the prepared baking dish and sprinkle the kohlrabi flesh and remaining tomatoes in between. Pour 1 cup of the kohlrabi cooking water into the dish.
- 7
Bake in the preheated oven until the kohlrabi is soft and the filling is lightly browned and cooked through, 20 to 30 minutes.
- Calories 263.9 kcal Moderate 13%
- Protein 16.93 g Good Source 34%
- Carbohydrate 32.59 g 12%
- Total Fat 9.78 g Moderate 13%
- Saturated Fat 4.98 g High 25%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 24.36 mg Moderate 8%
- Sodium 814.53 mg High 35%
- Dietary Fiber 11.38 g Good Source 41%
- Total Sugars 6.46 g --
- Added Sugars 0.57 g Low Source 1%
- Calcium 563.72 mg Good Source 43%
- Iron 2.17 mg Moderate 12%
- Potassium 1689.5 mg Good Source 36%
- Vitamin A 243.32 mcg Good Source 27%
- Vitamin C 192.65 mg Good Source 214%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Tomato and Feta Filled Kohlrabi is made with 11 ingredients and serves 4. It takes about 1 hr and is rated medium. Key ingredients include Black Pepper, Butter, Crumbled Feta Cheese, and Fresh Parsley. Each serving provides about 263.9 kcal, and is a good source of protein.
Recipe Questions
- What is Tomato and Feta–Filled Kohlrabi made of?
- The main ingredients are Black Pepper, Butter, Crumbled Feta Cheese, Fresh Parsley, Green Onion. The full list of 11 is above.
- How long does it take to make Tomato and Feta–Filled Kohlrabi?
- About 1 hr in total: 20 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 263.9 kcal. The full nutrition breakdown is above.
- Is Tomato and Feta–Filled Kohlrabi easy to make?
- This recipe is rated medium, with 11 ingredients and 7 steps.
- Is Tomato and Feta–Filled Kohlrabi healthy?
- Tomato and Feta–Filled Kohlrabi has an easyChef Pro health score of 59/100. Per serving, it provides 263.9 calories and 16.93 g of protein, or 34% of the Daily Value. It is a good source of dietary fiber, calcium, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 814.53 mg (35% of the Daily Value) and saturated fat at 4.98 g (25% of the Daily Value). It contains Milk, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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