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Baked vegetable dish with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cheesy mushroom vegetable casserole (220 g) has 246 calories. That works out to 112 calories per 100 g. It contains 15.8 g of carbs, 13.4 g of protein, 15 g of fat and 4.6 g of fiber. Its 41.8 mg of Vitamin C covers 46% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
246
KCAL / 220G
Carbs
15.8g
· 6% DV
Protein
13.4g
· 27% DV
Fat
15g
· 19% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 21% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0.18 g | |
| Sodium | 682 mg | 30% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 4.6 g | 16% |
| Protein | 13.4 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 246 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 140 g | 157 kcal |
| 1 cup (medium) | 180 g | 202 kcal |
| 1 piece (large) | 250 g | 280 kcal |
| 1 serving (large) | 300 g | 336 kcal |
| 1 piece (jumbo) | 350 g | 392 kcal |
| 1 pack (large) | 400 g | 448 kcal |
Calculated from 112 calories per 100 g.
Cheesy mushroom vegetable casserole is made by baking chopped vegetables and mushrooms until tender, then adding cheese for the final part of cooking. Cut the vegetables into similar-sized pieces so they cook evenly, and grate the cheese for an even topping.
Cheesy mushroom vegetable casserole commonly combines mushrooms with zucchini, bell peppers, tomatoes, onion, or eggplant. You can vary the mix, but cut firmer vegetables smaller so they soften at about the same time as quicker-cooking ingredients.
To keep cheesy mushroom vegetable casserole from turning watery, cook the mushrooms in a pan first until their released liquid evaporates. Pat washed vegetables dry, and avoid packing the baking dish too tightly so moisture can escape as it cooks.
Cooking the mushrooms briefly in a pan first is useful for cheesy mushroom vegetable casserole. It removes excess moisture and deepens their flavor; once the liquid has cooked off, combine them with the other vegetables and bake.
Add the cheese to cheesy mushroom vegetable casserole after the vegetables have begun to soften, toward the end of baking. This gives it time to melt and brown without drying out or becoming too dark during the longer cooking time.
A good-melting cheese, such as cheddar, works well in cheesy mushroom vegetable casserole. For a stronger flavor, combine it with a sharper cheese; grate it and spread it evenly so each serving gets a balanced layer.
Yes, you can prepare the vegetables and mushrooms for cheesy mushroom vegetable casserole ahead and refrigerate them until you are ready to bake. Add the cheese just before baking to keep the topping fresh and avoid drawing extra moisture out while it sits.
Serve cheesy mushroom vegetable casserole with a green salad, crusty bread, or a simple grain such as rice. Since the dish already contains vegetables and cheese, a crisp salad makes a particularly fresh contrast.
Cheesy mushroom vegetable casserole keeps for a few days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, using an oven or microwave, to avoid repeatedly warming the leftovers.
Yes, cheesy mushroom vegetable casserole can be frozen, though the vegetables may soften and the cheese topping may lose its texture after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat until hot throughout.
Vitamins
Vitamin C
41.8mg · 46% DV
B12
0.92µg · 38% DV
B3
5.5mg · 34% DV
B2
0.44mg · 34% DV
Minerals
Phosphorus
312mg · 45% DV
Calcium
378mg · 38% DV
Copper
0.31mg · 34% DV
Selenium
17µg · 31% DV
Sodium
682mg · 30% DV
Potassium ⭐
669mg · 20% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cheesy mushroom vegetable casserole is an oven-baked dish of vegetables and mushrooms topped with cheese. It has the feel of a Turkish home-cooked güveç, with the vegetables cooked until tender and the cheese melted and browned; the exact vegetable mix can vary with the season and what is on hand.
The mushrooms bring a savoury depth, while the cheese makes a golden, gently stretchy topping. It works as a meat-free main with a salad, or as a side alongside other dishes. Vegetables contribute fibre, and the cheese adds protein and calcium; a 100 g portion provides 6.1 g of protein. For a lighter version, use a little less cheese and oil, or add more vegetables to the dish.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.94g
MONOUNSATURATED
5.61g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.