Zucchini and Tomato Bake
Zucchini and Tomato Bake - Delicious roasted vegetables - something the whole family will like
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.
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 42.6 μg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 258 mg | (26 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 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
- salt
- peppers
- 2 tsps sweet ground paprika
- 1 tsp dried thyme
- 3 Tbsps Spelt flour
- 3 Zucchini
- 1 ½ Tbsps Canola oil
- 3 Tbsps breadcrumbs
Kitchen utensils
Preparation steps
Peel the onions and chop finely. Peel garlic cloves and very finely chop.
Rinse carrot, peel and cut into small dice. Finely grate the cheese.
Plunge tomatoes into boiling water, remove, rinse in cold water and remove the skins. Cut out stems and dice the flesh into small cubes.
Heat the olive oil in a pot and sauté the onions and garlic until translucent. Add carrot cubes and sauté 3-4 minutes.
Add diced tomatoes and vegetable broth. Season with salt, pepper and paprika. Add thyme and cook for 10-12 minutes over medium heat.
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.
Heat 1 tablespoon canola oil in a large frying pan and fry the zucchini cubes over medium heat, stirring constantly until light brown.
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.
