Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Hearty Vegetable-Bread Casserole
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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.