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Olive Oil Vegetable Casserole Calories
Source of fiber and monounsaturated fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive Oil Vegetable Casserole (250 g) has 230 calories. That works out to 92 calories per 100 g. It contains 18.5 g of carbs, 4 g of protein, 16.5 g of fat and 6.3 g of fiber. Its 51 mg of Vitamin C covers 57% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Olive Oil Vegetable Casserole Nutrition Facts
Selected: 1 serving (medium) · 250 g
230
KCAL / 250G
Carbs
18.5g
· 7% DV
Protein
4g
· 8% DV
Fat
16.5g
· 21% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 7% · Fat 62%
Olive Oil Vegetable Casserole nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 2.3 g | 12% |
| Trans fat | 0 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 6.3 g | 23% |
| Protein | 4 g | 8% |
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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How Many Calories in 1 Serving of Olive Oil Vegetable Casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 230 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 cup (medium) | 180 g | 166 kcal |
| 1 serving (large) | 350 g | 322 kcal |
| 1 cup (large) | 360 g | 331 kcal |
| 1 piece (whole) | 450 g | 414 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Olive Oil Vegetable Casserole
How do you make Olive Oil Vegetable Casserole?
Olive Oil Vegetable Casserole is made by baking or gently simmering chopped vegetables with olive oil, tomatoes, herbs, and seasoning until tender. Cut the vegetables into similar-sized pieces and add only a little liquid at first, since many vegetables release their own juices.
What vegetables go in Olive Oil Vegetable Casserole?
Olive Oil Vegetable Casserole commonly includes eggplant, zucchini, peppers, tomatoes, onion, and sometimes potatoes. You can swap in seasonal vegetables, but choose pieces with similar cooking times or add firmer vegetables earlier so everything becomes tender together.
How do you keep Olive Oil Vegetable Casserole from getting watery?
To keep Olive Oil Vegetable Casserole from getting watery, limit added liquid and account for moisture released by tomatoes, zucchini, and eggplant. Cook it uncovered toward the end if needed, and avoid overcrowding the dish, which can make the vegetables steam instead of cook down.
Can Olive Oil Vegetable Casserole be made ahead?
Yes, Olive Oil Vegetable Casserole can be made ahead and often tastes more developed after the vegetables rest in the seasoned oil and juices. Cool it promptly, refrigerate it in a covered container, and serve it chilled, at room temperature, or gently reheated.
What should you serve with Olive Oil Vegetable Casserole?
Serve Olive Oil Vegetable Casserole with crusty bread, rice, bulgur, or a simple green salad. The vegetable-and-olive-oil dish can stand on its own as a light meal; add a grain or bread when you want a more substantial plate.
Can you freeze Olive Oil Vegetable Casserole?
Yes, you can freeze Olive Oil Vegetable Casserole, although the vegetables may turn softer after thawing. Cool it first, pack it in meal-sized airtight containers, and thaw it in the refrigerator before reheating gently.
Is Olive Oil Vegetable Casserole baked or cooked on the stovetop?
Olive Oil Vegetable Casserole can be baked in an oven-safe dish or cooked on the stovetop in a covered pot. Either method works; use gentle heat and cook until the vegetables are tender, checking occasionally so the bottom does not scorch.
How long does Olive Oil Vegetable Casserole keep in the fridge?
Olive Oil Vegetable Casserole keeps for about three days in the refrigerator when stored promptly in a covered container. Let leftovers cool before refrigerating, and reheat only the portion you plan to eat.
Is Olive Oil Vegetable Casserole traditionally served hot or cold?
Olive Oil Vegetable Casserole can be served warm, at room temperature, or cold. Olive-oil vegetable dishes are often allowed to rest before serving, which gives the vegetables time to absorb the cooking juices and makes the dish convenient to prepare ahead.
Can you add meat to Olive Oil Vegetable Casserole?
You can add meat to Olive Oil Vegetable Casserole, but it changes the dish from its usual meat-free, olive-oil vegetable style. If adding meat, cook it thoroughly and account for the extra cooking time before the vegetables become too soft.
Olive Oil Vegetable Casserole Vitamins & Minerals
Vitamins
Vitamin C
51mg · 57% DV
Vitamin K
42µg · 35% DV
B6
0.4mg · 24% DV
Vitamin E
3.38mg · 23% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
695mg · 20% DV
Sodium
463mg · 20% DV
Olive Oil Vegetable Casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Vegetable Casserole
To burn the 230 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.
What is Olive Oil Vegetable Casserole?
Olive oil vegetable casserole is a Turkish home-style dish in which vegetables such as onion, tomato and peppers are gently cooked with olive oil. The exact mix varies with the season and household; cooking them together lets their flavours mingle, whether the dish is made in an earthenware pot or another casserole.
In Turkey it is often served warm or at room temperature, as a light meal or alongside other dishes, with bread, rice or bulgur. The vegetables turn tender and the olive oil gives the dish a rounded, savoury richness. It provides fibre and monounsaturated fats, making it a good fit for a vegetable-forward meal. For a lighter version, use a little less oil and let the vegetables take centre stage.
How Nutritious Is Olive Oil Vegetable Casserole?
Nutrient density
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.
Satiety score
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.
Is Olive Oil Vegetable Casserole Processed?
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.
Does Olive Oil Vegetable Casserole Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Vegetable Casserole Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Olive Oil Vegetable Casserole Fat Profile
SATURATED
2.3g
MONOUNSATURATED
11.83g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 11.2:1
Above the ideal 4:1 (11.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.