Name: Vegetable Casserole with Sunflower Seeds
Cook time: 59 min
Total time: 59 min
Yield: 1 dish
Ingredients: Colored cauliflower; Courgettes; Champignons; Carrot; Onion; Green onion; Sunflower seeds; Sunflower oil; Garlic; Dried marjoram

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

488

Servings: 6 (1 serving ≈ 265 gram)

Digestion time: 3 hour

Separate the colored cauliflower (500 g), grate the carrot (150 g), boil them for 8 minutes, and mash them with a fork.

Slice the onion (150 g), heat it with sunflower seeds (50 g) in sunflower oil (30 g) for 5 minutes, then add dried marjoram (1 g) and garlic (10 g).

Slice the green onion (100 g), courgettes (400 g), and champignons (200 g), and fry them for 8 more minutes.

Layer half the vegetable mixture in a dish, spread half the colored cauliflower mash over it, repeat the layers, and bake at 190 °C for 20 minutes.

Published: 07.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Colored cauliflower	Colored cauliflower	Ingredient quantity for Colored cauliflower in g
Include ingredient: Courgettes	Courgettes	Ingredient quantity for Courgettes in g
Include ingredient: Champignons	Champignons	Ingredient quantity for Champignons in g
Include ingredient: Carrot	Carrot	Ingredient quantity for Carrot in g
Include ingredient: Onion	Onion	Ingredient quantity for Onion in g
Include ingredient: Green onion	Green onion	Ingredient quantity for Green onion in g
Include ingredient: Sunflower seeds	Sunflower seeds	Ingredient quantity for Sunflower seeds in g
Include ingredient: Sunflower oil	Sunflower oil	Ingredient quantity for Sunflower oil in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Dried marjoram	Dried marjoram	Ingredient quantity for Dried marjoram in g

	Product release:	1 591
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

59
	To boil	8
	Fry	5
	Fry	8
	Bake in the oven	20
	Mix	5
	Heat on the stove	5
	Slice	8

Proteins	2.4
Digestible proteins	0.5
Fats	3.8
Plaid	1.9
Net carbohydrates	4.1
Fructose	0
Calories	60 kcal
Indexes
Glycemic index	16.4
Glycemic load	1.5
Insulin index, II	17.5
Disease inflammatory index, DII	-0.37
Antioxidant, ORAC	1 546

Weight loss	Detention	Set
6%	4%	4%
972	1350	1620

Nutrient	% of RDA
U	????51
C	2530268941
K	14191931143
B6	1414103161
B5	1414122471
B7	1111102811
E	9991911
B2	91182041
A	912112055
B9	8861783
B3	8971661
B1	8971651

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

Nutrient	% of RDA
Fructose	??????
Iron	1043852
Prebiotics	99918?9
Calcium D-Glucarate	99184695
Potassium	811101276
Manganese	7981173
Phosphorus	777952
Quercetin	66101911
Zinc	5751111
Magnesium	5761743
Fibers	5767?4

Nutrient	% of RDA
Tryptophan	1318184472
Serin	5538?2

Vegetable Casserole with Sunflower Seeds

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