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A hearty casserole of mixed vegetables slowly cooked with rendered meat fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Vegetable casserole with meat fat (250 g) has 338 calories. That works out to 135 calories per 100 g. It contains 20 g of carbs, 11.3 g of protein, 22.5 g of fat and 6.3 g of fiber. Its 62.5 µg of Vitamin K covers 52% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
338
KCAL / 250G
Carbs
20g
· 7% DV
Protein
11.3g
· 23% DV
Fat
22.5g
· 29% 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 24% · Protein 14% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | |
| Total fat | 22.5 g | 29% |
| Saturated fat | 8 g | 40% |
| Trans fat | 0.25 g | |
| Sodium | 625 mg | 27% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 6.3 g | 23% |
| Protein | 11.3 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) | 250 g | 338 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| 1 ounce (small) | 28 g | 38 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (small) | 200 g | 270 kcal |
| 1 cup (chopped) | 220 g | 297 kcal |
| 1 serving (large) | 350 g | 473 kcal |
| 2 cup (chopped) | 440 g | 594 kcal |
Calculated from 135 calories per 100 g.
Potatoes, carrots, onions, peppers, tomatoes, and squash all work well in a vegetable casserole with meat fat. Cut firm vegetables smaller or add them earlier so softer vegetables do not turn mushy before everything is tender.
To make a vegetable casserole with meat fat, combine chopped vegetables with a modest amount of rendered fat and cook gently until tender. Add vegetables in stages according to how quickly they cook, and keep the lid on to retain moisture.
Rendered beef or lamb fat, including lamb tail fat, can be used in a vegetable casserole with meat fat. Each has a distinct flavor, so choose a fat whose aroma you enjoy; the dish does not specify one particular animal.
Yes, a vegetable casserole with meat fat can be made in a slow cooker. Add the vegetables and rendered fat, then cook until the firmest pieces are tender; cut root vegetables evenly so they finish at about the same time.
Use less rendered fat at the start, since vegetables release moisture as they cook. If the finished vegetable casserole with meat fat still has a visible layer of excess fat, spoon some off before serving.
No, a vegetable casserole with meat fat is not necessarily ratatouille. Ratatouille is a specific French vegetable dish, while this casserole is defined by its slow-cooked mixed vegetables and rendered meat fat and can vary by recipe.
Serve a vegetable casserole with meat fat alongside crusty bread, plain yogurt, or a crisp salad. These pairings complement the rich, savory cooking fat without making the meal feel heavier.
Yes, you can freeze a vegetable casserole with meat fat, though softer vegetables may lose their texture after thawing. Cool it promptly, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating.
Reheat leftover vegetable casserole with meat fat gently in a covered pan or microwave-safe dish, stirring once so it warms evenly. Add a small splash of water if it has thickened, and heat only the portion you plan to eat.
Yes, a clay pot is not essential for a vegetable casserole with meat fat. A heavy lidded oven-safe dish or a thick-bottomed saucepan works too; avoid sudden temperature changes if you are using a clay vessel.
Vitamins
Vitamin K
62.5µg · 52% DV
Vitamin A
450µg · 50% DV
B12
0.75µg · 31% DV
Vitamin C
25mg · 28% DV
Minerals
Copper
0.25mg · 28% DV
Sodium
625mg · 27% DV
Phosphorus
175mg · 25% DV
Selenium
13µg · 24% DV
Potassium ⭐
550mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 338 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.
Vegetable casserole with meat fat is a Turkish-style güveç: mixed vegetables cooked slowly with rendered fat from meat, often in a covered pot. The exact combination depends on the season and what is on hand; potatoes, carrots, courgettes, aubergines and tomatoes are all at home in this kind of dish. Slow cooking lets the vegetables take on the savoury richness of the fat.
It is served hot as a substantial lunch or supper, often with bread and a cooling spoonful of yoghurt. The meat fat makes it energy-dense and satisfying, while the vegetables contribute fibre; a 250 g portion is a hearty serving. For a lighter version, use less fat and add extra vegetables, or serve it with a crisp salad.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
8g
MONOUNSATURATED
8.5g
POLYUNSATURATED
4.25g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.