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Protein-rich baked vegetable dish with calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mixed Vegetables with Minced Meat and Kashar Cheese (250 g) has 315 calories. That works out to 126 calories per 100 g. It contains 17 g of carbs, 22.8 g of protein, 18.3 g of fat and 4.5 g of fiber. Its 2.3 µg of B12 covers 96% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
315
KCAL / 250G
Carbs
17g
· 6% DV
Protein
22.8g
· 46% DV
Fat
18.3g
· 23% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 28% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 7.55 g | 38% |
| Trans fat | 0.3 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 4.5 g | 16% |
| Protein | 22.8 g | 46% |
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) | 250 g | 315 kcal |
| 100 g | 100 g | 126 kcal |
| 1 piece (small) | 120 g | 151 kcal |
| 1 cup (small) | 180 g | 227 kcal |
| 1 piece (medium) | 220 g | 277 kcal |
| 1 cup (large) | 300 g | 378 kcal |
| 1 piece (large) | 320 g | 403 kcal |
| 1 serving (large) | 350 g | 441 kcal |
Calculated from 126 calories per 100 g.
Mixed vegetables with minced meat and Kashar cheese is made by cooking the meat and vegetables first, then topping them with cheese. Cut the vegetables evenly and bake until tender; add the grated Kashar near the end so it melts without overcooking.
Mixed vegetables with minced meat and Kashar cheese can include eggplant, zucchini, peppers, tomatoes, and potatoes. Choose vegetables that cook in a similar time and cut them evenly; watery vegetables can make the finished dish loose.
Yes, frozen vegetables work in mixed vegetables with minced meat and Kashar cheese. Thaw and drain them first, then cook off excess moisture before adding the cheese so the dish does not turn watery.
Add Kashar cheese to mixed vegetables with minced meat after the vegetables and meat are cooked. For a browned top, sprinkle grated Kashar over the dish near the end of baking; in a pan, stir it in just before serving.
Mixed vegetables with minced meat and Kashar cheese can turn watery when vegetables release too much liquid or the pan is overcrowded. Cook in a wide pan, leave it uncovered to evaporate excess moisture, and drain thawed vegetables before using them.
Beef mince is a common choice for mixed vegetables with Kashar cheese, while lamb mince gives the dish a stronger flavor. Brown the mince before adding the vegetables so it cooks properly and does not leave excess liquid in the dish.
Yes, mixed vegetables with minced meat and Kashar cheese can be cooked in a pan. Cover it while the vegetables soften, then uncover to reduce excess liquid and add the Kashar at the end so it melts.
You can use another cheese that melts well in mixed vegetables with minced meat, though the flavor and browning will differ from Kashar. If the substitute is salty, use less added salt in the dish.
Mixed vegetables with minced meat and Kashar cheese goes well with rice, bulgur, or a simple salad. Since the dish already combines vegetables, meat, and cheese, a light side is usually enough to make it a meal.
Store mixed vegetables with minced meat and Kashar cheese in a covered container in the refrigerator once cooled, and eat it within a few days. Reheat it in the oven or on the stovetop; add a splash of water if it seems dry.
Vitamins
B12
2.3µg · 96% DV
B3
7mg · 44% DV
B6
0.6mg · 35% DV
Vitamin C
31.25mg · 35% DV
Minerals
Phosphorus
365mg · 52% DV
Selenium
27µg · 49% DV
Zinc
3.65mg · 33% DV
Calcium
330mg · 33% DV
Sodium
613mg · 27% DV
Potassium ⭐
638mg · 19% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 315 calories in 1 serving (medium) (250 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.
Mixed Vegetables with Minced Meat and Kashar Cheese is a Turkish-style baked dish made with mixed vegetables and minced meat, finished with a layer of Kashar, a semi-hard Turkish cheese. As it bakes, the vegetables soften, the meat makes the dish hearty, and the cheese melts and browns on top. The exact vegetable mix can vary with the recipe or what is in season.
Serve it hot as a main course, with a crisp salad and bread, rice or another grain alongside. It offers protein as well as vegetables; a 100 g portion has 9.1 g of protein. For a lighter plate, add more vegetables and keep the cheese topping modest, or pair it with salad rather than a heavier side.
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
— Not 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
7.55g
MONOUNSATURATED
7.13g
POLYUNSATURATED
1.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.