Soul Food

Zucchini and Tomato Bake

with Manchego
Average: 4.4 (18 votes)
(18 votes)
Zucchini and Tomato Bake

Zucchini and Tomato Bake - Delicious roasted vegetables - something the whole family will like

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Health Score:
88 / 100
45 min.
ready in 1 hr 5 min.
Ready in

Healthy, because

Even smarter

Nutritional values

The colorful mixture of vegetables in this bake provides a balanced mix of vitamins, minerals and secondary plant substances. The cheese provides a quarter of your daily recommendation of calcium, which supports bone and teeth strength.

We recommend whole grain rice, noodles or couscous as a side dish. These not only absorb the sauce well, but also provide energizing carbohydrates and satiating fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie241 cal.(11 %)
Protein11 g(11 %)
Fat12 g(10 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.2 mg(35 %)
Vitamin K42.6 μg(71 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.3 mg(21 %)
Folate99 μg(33 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C43 mg(45 %)
Potassium773 mg(19 %)
Calcium258 mg(26 %)
Magnesium85 mg(28 %)
Iron4.3 mg(29 %)
Iodine18 μg(9 %)
Zinc1.6 mg(20 %)
Saturated fatty acids3.6 g
Uric acid79 mg
Cholesterol10 mg
Complete sugar13 g
Development of this recipe:


3 onions
2 garlic cloves
1 carrot
1 pc Manchego (2 oz.)
10 Tomatoes (about 28 oz.)
1 Tbsp olive oil
½ cup Vegetable broth
2 tsps sweet ground paprika
1 tsp dried thyme
3 Tbsps Spelt flour
3 Zucchini
1 ½ Tbsps Canola oil
3 Tbsps breadcrumbs
How healthy are the main ingredients?
Spelt flourolive oilthymeoniongarlic clovecarrot

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Fine grater, 1 large Pot, 1 Slotted spoon, 1 Tablespoon, 1 Pot, 1 Wooden spoon, 1 Measuring cups, 1 Teaspoon, 1 Plate, 1 large Skillet, 1 Slotted spatula, 1 Casserole dish, 1 Brush

Preparation steps

Zucchini and Tomato Bake preparation step 1

Peel the onions and chop finely. Peel garlic cloves and very finely chop.

Zucchini and Tomato Bake preparation step 2

Rinse carrot, peel and cut into small dice. Finely grate the cheese.

Zucchini and Tomato Bake preparation step 3

Plunge tomatoes into boiling water, remove, rinse in cold water and remove the skins. Cut out stems and dice the flesh into small cubes.

Zucchini and Tomato Bake preparation step 4

Heat the olive oil in a pot and sauté the onions and garlic until translucent. Add carrot cubes and sauté 3-4 minutes.

Zucchini and Tomato Bake preparation step 5

Add diced tomatoes and vegetable broth. Season with salt, pepper and paprika. Add thyme and cook for 10-12 minutes over medium heat.

Zucchini and Tomato Bake preparation step 6

Meanwhile, put the flour on a plate. Brush zucchini, rinse, wipe dry and cut into approximately 3/4 inch cubes. Season with salt and coat with flour.

Zucchini and Tomato Bake preparation step 7

Heat 1 tablespoon canola oil in a large frying pan and fry the zucchini cubes over medium heat, stirring constantly until light brown.

Zucchini and Tomato Bake preparation step 8

Coat a baking dish with the remaining canola oil. Layer in zucchini and tomato mixture. Sprinkle with breadcrumbs and grated Manchego. Bake in a preheated oven at 400°F until golden brown, about 20 minutes.