Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Spinach | 1 cup raw (30g) | 7 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 medium cauliflower, cored and broken into florettes
- 1/4 head red cabbage, cored and shredded
- 6 medium carrots, diced
- 2 medium yellow squash, cut into 1/2" cubes
- 2 cups fresh spinach, shredded
- 4 tbsp extra virgin olive oil
- 3 cloves fresh garlic, minced
- 6 slices whole grain bread
- 3 tbsp extra virgin olive oil + 1 tsp sea salt and freshly ground black pepper, for tossing veggies in.
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Directions
Steam all vegetables except spinach for 10 minutes, or until tender but not mushy. Add spinach for the last minute, just to wilt it.
In a heavy skillet, heat the 4 tbsp olive oil. Add the garlic and sauté briefly. In your food processor or blender, process the bread crumbs to a corn-meal consistency. Add to the garlic and olive oil and toss until all oil is absorbed into the bread.
Toss the steamed veggies with the 1 tbsp olive oil and salt and pepper, and then toss with 1/2 of the crumb mixture. Spread this in a shallow oven-safe pan. Top with the remaining crumb mixture and drizzle with the 2 remaining tbsp of olive oil. Bake in the hot oven for 5-10 minutes, until topping is browned. Keep your eye on it to keep it from burning, though!
Serves 4-6