Crispy Vegetable Casserole
Crispy vegetable casserole - Quickly prepared, healthy and simply delicious
Healthy, because
Even smarter
Nutritional values
Beet provides plenty of blood-forming folic acid and cell-protecting betanin. Sweet potatoes and Carrots owe their bright orange color to beta-carotene. On the one hand, this plant pigment protects our body cells from harmful free radicals as an antioxidant, and on the other hand it functions as a vitamin A precursor. Vitamin A is important for healthy skin and eyes, among other things.
Our crispy vegetable casserole is a wonderful way to use leftover vegetables and bread still tasty. You can also change the sage and nuts to suit your taste and refrigerator contents.
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 47.3 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 829 mg | (21 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 garlic cloves
- 2 stalks Sage
- 1 oz Nut (2 TBSP.)
- 4 Tbsps melted butter
- 1 Sweet potato
- 1 stalk Leeks
- 7 ozs Beets
- 10 ozs carrots
- 2 Tbsps Canola oil
- salt
- peppers
- 4 ozs stale sourdough breads
Preparation steps
Peel and finely dice the garlic. Wash sage, shake dry, pluck leaves, chop some finely, put the rest aside for decoration. Chop the nuts. Mix prepared ingredients with the liquid butter and set aside.
Sweet potato clean, peel, wash and cut into wedges. Clean leek, wash and cut into coarse pieces, wash and drain. Wash and peel beet. Clean and peel carrots, leaving some of the green. Place vegetables in a baking dish, drizzle with oil and season with salt and pepper. Bake vegetables in preheated oven at 200 °C / 400 °F for 20 minutes.
Meanwhile, cut bread into coarse cubes and process into crumbs in a blitz chopper. After 20 minutes baking time, spread crumbs on vegetables and finish baking in 10 minutes. Serve the casserole garnished with sage leaves.
