Braised vegetables

Dinner

Item Rating: 81/100

1 serving (200 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		141.2
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		17.6 g	6%
	Dietary Fiber	4.7 g	16%
	Sugars	7.1 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		411.8 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 53 cal (38.6%)

Protein: 14 cal (10.2%)

Carbs: 70 cal (51.2%)

About Braised vegetables

Braised vegetables are a culinary staple found in various cuisines worldwide, including Mediterranean, Asian, and European traditions. This cooking method involves gently simmering vegetables in a small amount of flavorful liquid, such as broth or wine, often with added seasonings or herbs. Commonly braised vegetables include carrots, onions, zucchini, celery, and leafy greens like kale or cabbage. This preparation helps retain the nutrients while enhancing the natural flavors of the produce. Braised vegetables are low in calories, packed with dietary fiber, and rich in essential vitamins like vitamin A, C, and K, as well as minerals such as potassium and magnesium.

Health Benefits

• Rich in fiber, braised vegetables support digestive health and help maintain healthy bowel movements.
• High levels of vitamin A in carrots and leafy greens promote vision health and support the immune system.
• Contain potassium, which helps regulate blood pressure and supports heart health.
• Vitamin C in vegetables like peppers and broccoli boosts immune function and aids in collagen production.
• Leafy greens like kale provide vitamin K, which supports bone health and proper blood clotting.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, mediterranean diet

Selection and Storage

Store braised vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave to retain texture and flavor.

Common Questions About Braised vegetables Nutrition

Are braised vegetables high in protein?

Braised vegetables are generally low in protein, with most servings (about 1 cup) containing around 1-3 grams of protein, depending on the mix. If you’re looking for a higher protein option, consider adding legumes or tofu to your braised vegetable dish.

Can I eat braised vegetables on a keto diet?

Braised vegetables can fit into a keto diet if they are low-carb vegetables like zucchini, bell peppers, or spinach. Avoid starchy options like carrots, potatoes, or parsnips if you're aiming to keep carbohydrate intake very low.

What are the health benefits of eating braised vegetables?

Braised vegetables retain key vitamins and minerals, such as vitamin C, potassium, and fiber, depending on the ingredients. The gentle cooking method also preserves nutrients better than frying, making it a heart-healthy and digestion-friendly dish when prepared with minimal added fat or salt.

What is a recommended portion size for braised vegetables?

A typical portion size for braised vegetables is around 1 cup (about 150-200 grams), which provides roughly 50-100 calories depending on added ingredients like oil or butter. You can adjust the portion size based on your dietary needs and whether the vegetables are a side or main dish.

How do braised vegetables compare to steamed vegetables?

Braised vegetables tend to have a richer, more complex flavor due to the slow cooking method and any added seasonings, broth, or fats. Steamed vegetables, on the other hand, retain a higher water content and may preserve slightly more vitamins, but they are lighter in taste. Braising is ideal for a comforting dish, while steaming works well for a cleaner, simpler flavor.

Data Sources & Scientific References