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Keto Pork & Kohlrabi Stew

|Keto Pork & Kohlrabi Stew

It's my mom's 63rd birthday today and I'd like to share one of her amazing recipes! This is what I call my "superfood" stew. I remember her making it with home-grown kohlrabi when I was a kid. My mom's traditional version is served with Czech dumplings, which is a bread-like side dish that gets infused with sauce, gravy or anything else you serve it with. This is my low-carb version, so I skipped the dumplings and instead used extra zucchini to bulk it up. If you can't find kohlrabi, you can try turnips. I prefer kohlrabi, because it adds more flavour and doesn't taste bitter like some turnips do.

Apart from being keto and paleo friendly, this meal is a great source of magnesium (43% RDA) and potassium (88% EMR) - electrolytes that are often deficient in low-carb diets.

Preparation time

Hands-on
Overall

Nutritional values (per serving):

8.6 grams 7.1 grams 39.2 grams 39.2 grams 19.5 grams 571 calories
Total Carbs15.7grams
Fiber7.1grams
Net Carbs8.6grams
Protein39.2grams
Fat39.2grams
of which Saturated19.5grams
Energy (calories)571kcal
Magnesium174mg (43% RDA)
Potassium1778mg (88% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (29%), fat (65%)

Ingredients (makes 4 servings):

  • 600 g/ 1.3 lb pork shoulder, boneless (4 medium pork shoulder steaks, 150 g/ 5.3 oz each)
  • 2 tbsp ghee, lard or tallow (30 g/ 1.1 oz) - you can make your own ghee
  • 2 tsp onion powder or 1 small white or brown onion
  • 3 cups bone broth or vegetable stock or chicken stock (720 ml) - you can make your own bone broth
  • 2 tsp paprika
  • ⅛ tsp ground allspice
  • ½ tsp caraway seeds
  • 1 tsp salt or to taste (I like pink Himalayan salt)
  • freshly ground black pepper to taste
  • 2 medium kohlrabi (600 g/ 1.3 lb)
  • 2 medium zucchini (400 g/ 0.9 lb)
  • ½ cup coconut milk such as Aroy-D or heavy whipping cream (120 ml/ 4 fl oz)
  • 4 large egg yolks (reserve the egg whites for another recipe like low-carb bread)
  • 2 tbsp freshly chopped parsley or chives

Instructions:

  1. Using a paper towel, pat dry the pork and season with salt and pepper from both sides. Cut into medium-large chunks, about 1 - 1 ½ inch (2-4 cm) thick.
    |Keto Pork & Kohlrabi Stew
  2. Grease a large heavy-bottom pot or Dutch oven with ghee and heat over a medium-high heat. Once hot, add the pork. Add the spices: paprika, onion powder, caraway and allspice. Cook over a medium-high heat for a few minutes, until browned from all sides. Then, pour in the broth and bring to a boil. Once boiling, reduce the heat to low and cover with a lid. Cook for 1 hour and 15 minutes or until the pork is tender. Check every 20 minutes and add water or more broth if needed.
    If using fresh onion instead of onion powder, fry it briefly in the pot greased with ghee, for 3-5 minutes before adding the meat and spices. |Keto Pork & Kohlrabi Stew
  3. Meanwhile, peel and slice the kohlrabi into ½ inch (1 cm) pieces. Once the pork is tender, add the kohlrabi slices and cover with a lid. Cook until tender, for about 30 minutes.
    |Keto Pork & Kohlrabi Stew
  4. Slice the zucchini into ½ inch (1 cm) pieces. After the kohlrabi has been cooked for 30 minutes, add the zucchini slices to the pot and cook for another 10 minutes.
    |Keto Pork & Kohlrabi Stew
  5. Finally, prepare the creamy egg mix for thickening the sauce. Whisk all the egg yolks with coconut milk (or cream). |Keto Pork & Kohlrabi Stew
  6. When the zucchini is tender, slowly pour in the egg & coconut milk mix wile stirring. Cook for about a minute and then, turn off the heat. Season with more salt and pepper to taste. Add freshly chopped parsley or chives. |Keto Pork & Kohlrabi Stew Serve warm or let it chill and refrigerate for up to 5 days or freeze it in batches and store for up to 3 months. |Keto Pork & Kohlrabi Stew

Tips for Slow Cooker or Pressure Cooker

If using a slow cooker (crockpot), double the recipe. Preheat it to high. Cook the meat with the spices for 3 hours. Then add the sliced kohlrabi and cook for an hour. Lastly, add the sliced zucchini and cook for 30-60 minutes. The meal is done when the vegetables are fork-tender.

Alternatively, you can use a pressure cooker to cook the meat - it will take just about 15-20 minutes, so you'll be able to make this meal in an hour. After the meat is tender, follow the recipe from step 3.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (8)

Hi Martina
Thanks for the amazing recipe! Tried and loved it Smile
Was hoping you could shed some light on what a std. serving size is. May sound like a silly question but i have been recording by food intake on mfp and the serving size generally corresponds to 1 cup, 100 gms or 1 ounce.
Hoping you can help.
Thanks
Ally

Reply

Thank you Ally, I'm glad you did! In this case a serving is about 2 cups. It depends on how much water is lost during the cooking process so it's just an estimate Smile

Reply

This looks lovely. The RDA for potassium is 4700mg. I dont know what EMR is but it appears deceiving. 1778mg is a good potassium amount tho!

Reply

Thank you! EMR is estimated minimum requirement (see more here: ketodietapp.com/.../Keto-flu-and-Sufficient-Intake-of-Electrolytes) - that's what I've been using in all my recipes Smile

Reply

hello there, thank you for the recipes.  I also have your app.  in the kohlrabi and pork stew recipe you don't include the total calories.  yet when I look at the keto calculator calories are listed there.  am I missing something?  when will the android app be ready??? thanks so much

Reply

Hi Janet, calories are listed here as "kcal". The Android version is work in progress - please, have a look at this post for more info: ketodietapp.com/.../ketodiet-basic-for-android-is-out (I can't give exact date yet, but we are doing our best to have it done this summer).

Reply

Looks fabulous! Can't wait to try. Love your recipes and cookbook.

Reply

Thank you Janet! Smile

Reply

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