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Vegetable-based, with cheese
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Vegetable casserole with cheese (220 g) has 231 calories. That works out to 105 calories per 100 g. It contains 17.8 g of carbs, 11.4 g of protein, 13.9 g of fat and 4.6 g of fiber. Its 38.3 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
231
KCAL / 220G
Carbs
17.8g
· 6% DV
Protein
11.4g
· 23% DV
Fat
13.9g
· 18% 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 29% · Protein 19% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 7.3 g | 37% |
| Trans fat | 0.26 g | |
| Sodium | 647 mg | 28% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 4.6 g | 16% |
| Protein | 11.4 g | 23% |
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 | 231 kcal |
| 1 piece (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 150 g | 158 kcal |
| 1 cup (diced) | 180 g | 189 kcal |
| 1 cup (large) | 250 g | 263 kcal |
| 1 piece (large) | 280 g | 294 kcal |
| 1 serving (large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Vegetable casserole with cheese works well with zucchini, eggplant, peppers, tomatoes, potatoes, and mushrooms. Choose vegetables that cook at a similar pace, or cut firmer vegetables smaller so everything becomes tender at about the same time.
To make vegetable casserole with cheese, arrange chopped vegetables in a baking dish, season them, and bake until tender. Add grated cheese near the end so it melts and browns without becoming overly dark while the vegetables finish cooking.
A good melting cheese, such as mild cheddar, works well in vegetable casserole with cheese. For a more pronounced flavor, combine it with a sharper cheese; grate it yourself if possible, since pre-shredded cheese may melt less smoothly.
Vegetable casserole with cheese often turns watery when vegetables such as zucchini, tomatoes, or mushrooms release excess moisture. Drain washed vegetables well, avoid packing the baking dish too tightly, and let the casserole rest briefly before serving.
Not always; tender vegetables can go straight into vegetable casserole with cheese. Briefly sauté or roast dense vegetables, such as potatoes or carrots, first so they do not stay firm while softer vegetables and the cheese finish cooking.
Yes, you can assemble vegetable casserole with cheese ahead and keep it covered in the refrigerator. Add the cheese closer to baking time, especially if the vegetables are moist, to reduce the chance of a soggy surface.
Leftover vegetable casserole with cheese keeps for a few days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly, and reheat only the portion you plan to eat rather than warming the whole dish repeatedly.
Yes, vegetable casserole with cheese can be frozen, though the vegetables may soften and release liquid after thawing. Freeze it in a sealed, freezer-safe container, thaw it in the refrigerator, and reheat until hot throughout.
Reheat vegetable casserole with cheese covered in the oven so it retains moisture, uncovering it briefly if you want to crisp the cheese again. For a single portion, use a microwave and cover the dish to limit splattering.
A crisp green salad or a simple yogurt sauce balances the richness of vegetable casserole with cheese. Serve it with crusty bread or grains if you want a more filling meal; a casserole containing potatoes may need no extra starch.
Vitamins
Vitamin C
38.28mg · 43% DV
B2
0.4mg · 31% DV
B12
0.7µg · 29% DV
Vitamin K
34.76µg · 29% DV
Minerals
Phosphorus
268mg · 38% DV
Calcium
332mg · 33% DV
Sodium
647mg · 28% DV
Selenium
13µg · 24% DV
Potassium ⭐
508mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 231 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.
Vegetable casserole with cheese is a Turkish-style home-cooked dish of vegetables such as aubergine, courgette, peppers and tomatoes, baked until tender with grated kaşar melted and browned on top. The exact mix varies with the season and what is on hand, while the cheese gives the soft vegetables a savoury, gently stretchy finish.
It is served hot as a meat-free main or alongside another dish, and pairs well with plain yoghurt, a crisp salad or bread. The vegetables contribute fibre, while the cheese adds protein and fat; a 100 g portion has 5.2 g of protein. For a lighter version, use plenty of vegetables, keep added oil modest and sprinkle on just enough cheese to cover the top.
Medium
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
7.3g
MONOUNSATURATED
3.92g
POLYUNSATURATED
0.92g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.