The perfect soul food: Delicious, colorful, full of vitamins and quickly brought to the table – our species-appropriate vegetable casserole warms the heart and stomach at the same time. It is also suitable for RESET and ideal for Lent!
Done in: 40 minutes
Vegetable casserole
Uncomplicated and delicious – this species-appropriate vegetable casserole is the perfect soul food and just the thing during Lent.
4
servings20
minutes20
minutesIngredients
800 g mixed vegetables like: Süßpotato, broccoli, zucchini, mushrooms
3-4 branches thyme
3-4 branches Rosmarin
1 medium-sized onion
2 Garlic cloves
1 EL PHENOLIO olivesöl
100 ml Gemüsebrühe
100 g Cashew butter or almond butter
1 TL Lemon juice or light vinegar< /span/span>
Grated nutmeg
Salt
Pepper
Preparation
- Preheat the oven to 200° C.
- Clean the vegetables. Peel the sweet potato and cut into very thin slices. Separate the broccoli rabe and halve according to size. Slice the zucchini and mushrooms. Pluck and chop the rosemary needles and thyme leaves.
- Peel and halve the onion and cut into thin strips. Finely dice the garlic cloves and fry together with the onion in olive oil until translucent. Add the chopped vegetables and herbs and fry all around for 3-4 minutes. Season with salt and pepper and then layer in a baking dish.
- Mix the vegetable stock with the cashew or almond butter, season to taste with salt, pepper and nutmeg and pour over the vegetables. Bake in the oven for approx. 15-20 minutes until golden brown and the vegetables are cooked through. Season with a little olive oil, salt and freshly ground pepper.
Artgerechte Food Facts
Süßpotatoes are a tuberous vegetable and are rich in beta-carotene, which the body needs to produce vitamin A. We need vitamin A for our skin, eyes, immune system and cell protection. However, for this to be soluble, it should be consumed with a little fat. The sweet potato also contains plenty of vitamin E and fiber.
Broccoli: Cauliflower and broccoli are actually the leaves and buds of cruciferous vegetables. Cabbage vegetables and broccoli in particular contain the substance sulphoraphane, which has a very strong anti-inflammatory and anti-carcinogenic effect, especially in combination with turmeric.
Zucchini has a high water content and low carbohydrate content. In addition to vitamin C and beta-carotene (the precursor of vitamin A), zucchinis are also said to have antioxidant, anti-carcinogenic and anti-inflammatory properties. Zucchinis belong to the nightshade family (like tomatoes and eggplants) and should not be eaten in large quantities during RESET.
Mushrooms contain iodine, just like algae. They have a high protein content and can be combined well with meat or fish. Magnesium, calcium, selenium, zinc and B vitamins are also found in mushrooms.
Thyme is particularly beneficial to health thanks to its essential oils: they have an antibacterial, antibiotic, anti-inflammatory, expectorant and antispasmodic effect.
Rosemary has a circulation-enhancing and warming effect. It also boosts circulation, promotes digestion, has a cholesterol-lowering, anti-diabetic, antibacterial, antiviral and anti-inflammatory effect.
Onions are good sources of potassium, vitamin B and vitamin C – however, they are particularly healthy because of their many antioxidants.
Garlic is also known as a natural antibiotic. It also has numerous positive effects on our health, which is why it can be used a lot.
Olives & oil are a natural source of fat and therefore an important source and store of energy. In addition, high-quality olive oil has a very high content of polyphenols, which have a health-promoting, anti-inflammatory and protective effect.
Lemon juice: Lemons have a high content of vitamins, especially vitamin C, trace elements and secondary plant substances. They also activate liver enzymes that can help us detoxify.
Muscat nut is as much a spice as a remedy– numerous antioxidant ingredients protect our body against inflammation and have a calming effect on the gastrointestinal tract.
Lab-tested
Non-GMO
No artificial additives
UV-protected glass
Gluten-free
Lactose-free
Vegan
Product listed on the Cologne List®
100% vegetarian fermentation