Soul Food

Zucchini and Tomato Bake

with Manchego
4.38889
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:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
241
calories
Calories

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 kcal(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 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
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3 onions
2 garlic
1 carrot
1 piece Manchego (2 oz.)
10 tomatoes (about 28 oz.)
1 tablespoon olive oil
½ cup Vegetable broth
salt
peppers
2 teaspoons sweet ground paprika
1 teaspoon dried thyme
3 tablespoons Spelt flour
3 zucchini
1 ½ tablespoons Canola oil
3 tablespoons breadcrumbs
How healthy are the main ingredients?
oniongarliccarrottomatoolive oilsalt
Preparation

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

1.
Zucchini and Tomato Bake preparation step 1

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

2.
Zucchini and Tomato Bake preparation step 2

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

3.
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.

4.
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.

5.
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.

6.
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.

7.
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.

8.
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.