Meatball and Vegetable Casserole

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Meatball and Vegetable Casserole
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
691
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie691 cal.(33 %)
Protein39 g(40 %)
Fat40 g(34 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.4 μg(2 %)
Vitamin E6 mg(50 %)
Vitamin K36.5 μg(61 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.8 mg(73 %)
Niacin18.1 mg(151 %)
Vitamin B₆1.1 mg(79 %)
Folate167 μg(56 %)
Pantothenic acid2 mg(33 %)
Biotin16 μg(36 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C149 mg(157 %)
Potassium1,616 mg(40 %)
Calcium207 mg(21 %)
Magnesium137 mg(46 %)
Iron5.6 mg(37 %)
Iodine45 μg(23 %)
Zinc7.5 mg(94 %)
Saturated fatty acids16.6 g
Uric acid258 mg
Cholesterol159 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
120 grams Buckwheat (peeled)
500 grams mixed Ground meat
2 garlic cloves
1 egg
salt
freshly ground peppers
1 tsp dried oregano
4 small Parsnips
2 carrots
1 red onion
3 Tbsps olive oil
2 Red Bell pepper
1 Zucchini
250 milliliters Vegetable broth
150 grams Feta
How healthy are the main ingredients?
FetaBuckwheatolive oiloreganogarlic cloveegg

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).

2.

Pour the buckwheat into a sieve, rinse in cold water and drain well. Mix the ground meat and squeezed garlic. Knead in the egg and season with salt, pepper and oregano. Form the mixture into small balls.

3.

Peel the parsnips, carrots and onion. Slice the parsnips and carrots. Cut the onions into strips. Saute in 2 tablespoons of hot oil, remove from the heat and spread in a baking dish. Heat the remaining oil and saute the meatballs until brown on all sides.

4.

Rinse, halve and cut the peppers into pieces. Rinse the zucchini, halve lengthwise and cut into slices. Add the drained buckwheat, zucchini and peppers to the meatballs and saute briefly. Spread in the baking dish and mix well. Pour in the broth. Season with salt and pepper. Bake for about 20 minutes. Add broth, as necessary.

5.

Crumble the cheese and sprinkle on the casserole. Serve immediately.