Vegetable Casserole

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Vegetable Casserole
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
502
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie502 cal.(24 %)
Protein32 g(33 %)
Fat29 g(25 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A0.9 mg(113 %)
Vitamin D2.5 μg(13 %)
Vitamin E4.3 mg(36 %)
Vitamin K244.9 μg(408 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.9 mg(82 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.6 mg(43 %)
Folate203 μg(68 %)
Pantothenic acid2.3 mg(38 %)
Biotin33.2 μg(74 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C71 mg(75 %)
Potassium971 mg(24 %)
Calcium536 mg(54 %)
Magnesium122 mg(41 %)
Iron6.5 mg(43 %)
Iodine56 μg(28 %)
Zinc4.2 mg(53 %)
Saturated fatty acids12.7 g
Uric acid107 mg
Cholesterol370 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
3 medium sized Zucchini
200 grams green Beans
200 grams Spinach
1 Tbsp chopped parsley
1 Tbsp chopped Dill
1 Tbsp chopped mint
3 slices white bread
125 grams Feta
100 grams grated Gruyere
6 eggs
salt
freshly ground peppers
1 Tbsp olive oil
1 Tbsp Sesame seeds
How healthy are the main ingredients?
Spinachwhite breadFetaSesame seedsolive oilparsley

Preparation steps

1.

Rinse the zucchini and blanch with the beans in boiling salt water for about 5 minutes.

2.

Drain, rinse in cold water and let cool. Rinse the spinach and blanch in boiling salt water. Drain the spinach, rinse and drain well. Squeeze well.

3.

Chop the zucchini, beans and spinach. Mix with the herbs.

4.

Toast the bread, cut into cubes and place in a bowl. Crumble the feta and mix with the grated cheese and bread.

5.

Beat the eggs and season with salt and pepper. Pour the eggs into the bread mixture. Stir in the vegetables. Grease a large baking dish with olive oil and spread the vegetable mixture in the dish. Bake for about 35 minutes at 200°C (approximately 400°F), until golden. Remove from the oven, let cool and serve sprinkled with sesame seeds.