Zucchini and Pumpkin Casserole
Healthy, because
Even smarter
Nutritional values
Hokkaido is not only a pumpkin with easy preparation but is full of healthy ingredients. It scores with plenty of vitamin A, which we need for the visual process. Potassium supports the bladder and kidney function and plant dyes protect our body cells from free radicals.
Instead of the feta, you can also use a strong mountain cheese. If you want to use a satiating component in the casserole, you can add 4 potatoes (sliced).
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 816 mg | (20 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 19.2 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 242 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- ½ Hokkaido pumpkin (1 kg or approximately 2 pounds)
- 2 Zucchini
- 4 scallions
- 1 red chili pepper
- 2 garlic cloves
- 3 eggs
- 250 milliliters Whipped cream
- 1 generous pinch organic lemon zest
- salt
- freshly ground peppers
- Nutmeg
- 150 grams Feta
Preparation steps
Preheat the convection oven to 180°C (approximately 350°F).
Cut the pumpkin into thin wedges. Rinse the zucchini and slice. Layer the zucchini with the pumpkin slices in a baking dish. Rinse and trim the scallions and cut diagonally into thin rings. Set some green rings aside for garnish and distribute the rest over the vegetables. Rinse the chile, remove the seeds and ribs and chop finely. Peel the garlic and chop finely. Beat the eggs with the cream, lemon zest, garlic and chile and season with salt, pepper and nutmeg. Pour the mixture over the vegetables, crumble the feta over the top and bake in the preheated oven until golden brown, about 30 minutes.
Serve garnished with sliced scallions.
