Zucchini and Tomato Bake
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Zucchini and Tomato Bake preparation step 1 Zucchini and Tomato Bake preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-1-503663.jpg)
Peel the onions and chop finely. Peel garlic cloves and very finely chop.
![Zucchini and Tomato Bake preparation step 2 Zucchini and Tomato Bake preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-2-503663.jpg)
Rinse carrot, peel and cut into small dice. Finely grate the cheese.
![Zucchini and Tomato Bake preparation step 3 Zucchini and Tomato Bake preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-3-503663.jpg)
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 Zucchini and Tomato Bake preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-4-503663.jpg)
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 Zucchini and Tomato Bake preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-5-503663.jpg)
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 Zucchini and Tomato Bake preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-6-503663.jpg)
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 Zucchini and Tomato Bake preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-7-503663.jpg)
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 Zucchini and Tomato Bake preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/zucchini-and-tomato-bake-preparation-step-8-503663.jpg)
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.