Hearty Vegetable-Bread Casserole
Hearty Vegetable-Bread Casserole - Easy preparation: The oven does most of the work!
Healthy, because
Even smarter
Nutritional values
Fennel and carrots contain about one third of the daily requirement of folic acid, which promotes cell renewal. The carrots provide plenty of beta-carotene, a precursor of vitamin A. Both eyesight and skin benefit from this.
If you like it stronger: Use blue cheese for the casserole. Instead of fennel, peppers are also suitable. Peppers are a top supplier of vitamin C, with red vegetables in particular also scoring high on vitamin A.
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 935 mg | (23 %) | ||
| Calcium | 726 mg | (73 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 36 mg |
Ingredients
- Ingredients
- 1 onion
- 6 carrots (about 600 grams)
- 1 Fennel bulb (about 250 grams)
- 1 Tbsp Canola oil
- 2 Tbsps Tomato paste
- salt
- peppers
- 14 ozs day-old Whole Wheat Bread
- 7 ozs mild Cheese (such as butter cheese, 45% Fat)
- ½ cup
- 1 tsp butter
Kitchen utensils
Preparation steps
Peel the onion and dice finely. Peel the carrots and also dice.
Clean the fennel, quarter and cut into small dice.
Heat the oil in a pot and cook the onion over medium heat until translucent. Add the carrots and fennel and sauté until softened, about 5 minutes.
Stir in the tomato paste and cook briefly. Pour in 200 ml (approximately 3/4 cup) of water and season with salt and pepper. Cover and cook over low heat for about 5 minutes.
Meanwhile, cut the bread into 1 cm (approximately 1/2-inch) thick slices and remove the crusts.
Cut the cheese into thin slices.
Heat the milk in a large pot until lukewarm. Remove from heat and dip the bread slices into the milk to coat completely. Brush a baking dish with the butter.
Fill the dish with alternating layers of bread, vegetables and cheese, ending with cheese. Bake on middle rack of preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until bubbling and golden brown, about 20 minutes. Let cool slightly before serving.
