Asparagus Zucchini Casserole

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Asparagus Zucchini Casserole
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
407
calories
Calories

Healthy, because

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Nutritional values

Green asparagus not only brings colour to your plate, the seasonal vegetable is rich in vitamin C, beta-carotene and B vitamins. The antioxidant effect of vitamin C boosts our immune system, beta-carotene is important for the visual process and B vitamins have a nerve-strengthening effect. The combination with courgette provides a good portion of folic acid, which is particularly important for pregnant women as it can prevent deformities in the unborn child.

As green asparagus is in season from April to July, the vegetables can be replaced by aubergines for the rest of the year. If you are a fan of spicy cheese, you can also use mountain cheese instead of the medium old Gouda.

1 serving contains
(Percentage of daily recommendation)
Calorie407 cal.(19 %)
Protein16 g(16 %)
Fat31 g(27 %)
Carbohydrates9 g(6 %)
Sugar added1 g(4 %)
Roughage4 g(13 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.6 μg(3 %)
Vitamin E10.1 mg(84 %)
Vitamin K48.6 μg(81 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate144 μg(48 %)
Pantothenic acid1.1 mg(18 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C55 mg(58 %)
Potassium736 mg(18 %)
Calcium547 mg(55 %)
Magnesium65 mg(22 %)
Iron2.5 mg(17 %)
Iodine19 μg(10 %)
Zinc2.9 mg(36 %)
Saturated fatty acids11.9 g
Uric acid58 mg
Cholesterol34 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
300 grams green Asparagus
1 pinch sugar
300 grams Zucchini
500 grams Tomatoes
2 garlic cloves
2 onions
oregano (1/2 teaspoon)
thyme (1/2 teaspoon)
150 milliliters white wine
2 Tbsps olive oil
½ tsp salt
peppers
200 grams Gouda
vegetable oil (for the pan)
How healthy are the main ingredients?
TomatoZucchiniGoudaolive oilsugargarlic clove

Preparation steps

1.

Rinse the asparagus, peel the bottom third and cut off the ends. Boil the asparagus in plenty of salt water with sugar for about 8 minutes. Rinse and slice the zucchini. Scald the tomatoes with boiling water, peel, remove the stem, remove the seeds and cut into pieces. Peel and finely chop the garlic and onions.

2.

Grease a baking dish with oil. Cut the aspargus into pieces and layer in the baking dish with the zucchini slices. Sprinkle the onions, garlic and herbs over the casserole. Mix the tomato pieces, wine, olive oil and season with salt and pepper. Drizzle over the casserole. Grate the cheese and sprinkle over the casserole. Bake for about 20 minutes at 200°C (approximately 400°F). Serve hot.

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