Meatball and Vegetable Casserole
Nutritional values
(Percentage of daily recommendation)
| Calorie | 691 cal. | (33 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 36.5 μg | (61 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 149 mg | (157 %) | ||
| Potassium | 1,616 mg | (40 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 7.5 mg | (94 %) | ||
| Saturated fatty acids | 16.6 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
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.
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.
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.
Crumble the cheese and sprinkle on the casserole. Serve immediately.
