How to Make Vegetable Casserole Recipe?
We have prepared a wonderful vegetable stew recipe for you. Vegetables become much more delicious when cooked in a casserole. If you want to prepare a wonderful vegan table for your loved ones, you can apply this recipe as the main course. You can make vegetables much more delicious with spices. Then how about going into the details of this wonderful recipe we have compiled for you?
Ingredients you need for the vegetable casserole recipe
1 medium onion
2 medium eggplants
2 medium potatoes
1 medium zucchini
3 medium tomatoes
5 cloves of garlic
1 tablespoon of tomato paste
1 teaspoon of olive oil
1 teaspoon of black pepper
1 teaspoon salt
2.5 teaspoons of water
How to make a vegetable casserole recipe?
Peel the eggplants variegated. Then put it in salt water and let it sit for 15 minutes.
After 15 minutes, strain the water.
Chop the onion, potato, eggplant, zucchini and tomato into cubes.
Mix the vegetables you bought in a large bowl.
In another bowl, mix the olive oil, grated garlic, spices and water thoroughly, including the sauce.
Pour this sauce over the sliced vegetables and stir to blend well.
Put the vegetables in the crock pot and close the lid well.
It is enough to cook for 40 minutes in a preheated oven at 170 degrees. Enjoy your meal!
Potato Nutrition Facts
Potatoes contain vitamins, minerals and organic compounds. It is also known as a nutrient and energy store.
Mineral: Potato provides water and ions. This is because it is rich in potassium. Potato peel can be consumed by some people because it contains calcium, iron and phosphorus.
Vitamin: Potatoes, which are rich in vitamin C, also contain vitamins A and B.
Water: Water makes up about 70-80% of potatoes. If you add cream, butter, cheese while consuming potatoes, it is inevitable to gain weight because their calories will increase.
Starch: Potato, which contains 17% starch, is known as one of the best natural foods. As sprouting potatoes may contain toxins, their nutritional value may be reduced.
175 g of boiled potatoes contains the following nutritional values:
119 kcal
3.1 g of protein
0.2 g fat
26.1 g carbohydrates
1.9 g sugar
3.1 g fiber
12mg
C vitamin
Potato benefits
The nutritional values of potatoes vary according to the way they are cooked and the way they are prepared. It contains fiber, potassium, magnesium, zinc and iron from its shell, ensuring the preservation of important nutrients. Vitamin B6 and C levels may decrease while potatoes are cooking. The benefits of potatoes can be listed as follows:
It is easy to digest
Potatoes with a high carbohydrate content are easy to digest. Potatoes, which are easily consumed by babies and children, give energy to the body. It is important to consume the potato in the right way, as excessive consumption of potatoes can be harmful.
Effective in lowering blood pressure
Low sodium intake may be required in the body to keep blood pressure stable. Potassium intake is equally important. Potassium allows blood vessels to dilate. Magnesium, potassium and calcium contained in potatoes contribute to health by lowering blood pressure.
Prevents the formation of cancer cells
Folate, which plays an important role in DNA repair, prevents the formation of cancer cells. Potatoes also contain folate. At the same time, the vitamin C and quercetin found in potatoes act as antioxidants and fight free radicals.
What are the risks of consuming potatoes?
Green-looking potatoes can be poisonous. Since potatoes may contain alkaloids such as solanine, chaconine and arsenic, there is a possibility of poisoning the body.
Choosing to fry the potato instead of boiling it can cause health hazards. This situation is effective in the emergence of diseases such as obesity or diabetes in the future.
People with chronic kidney disease or dialysis are advised not to consume potatoes.
Tips for not reducing the nutrient loss found in potatoes
The outer skin of the potato is effective in preventing nutrient loss. The protein and mineral content under the crust is high. Therefore, if you cook the potato by peeling it, you will lose these nutritional values.
When potatoes are fried, 75% of the vitamin C in them is lost. Therefore, you can preserve the nutritional value of the potato by trying a different cooking technique.
