Asparagus Zucchini Casserole
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 48.6 μg | (81 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 736 mg | (18 %) | ||
| Calcium | 547 mg | (55 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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)
Preparation steps
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.
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.
