Vegetarian creole

Appetizer

Item Rating: 76/100

1 serving (250 grams) contains 200 calories, 6.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	6.6 g	23%
	Sugars	7.5 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		2.4 mg	13%
Potassium		471.7 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 42 cal (21.5%)

Protein: 22 cal (11.6%)

Carbs: 132 cal (67.0%)

About Vegetarian creole

Vegetarian Creole is a plant-based version of the Creole cuisine native to Louisiana, USA, characterized by its bold, spicy flavors and diverse use of vegetables, herbs, and spices. This dish typically includes a mix of vegetables such as tomatoes, onions, bell peppers (often called the 'Holy Trinity' of Creole cooking), as well as garlic and celery, combined with beans, rice, or plant-based proteins. Vegetarian Creole is nutrient-rich, providing high amounts of dietary fiber, vitamin C, vitamin A, and potassium, while being naturally low in saturated fats and cholesterol-free. It is a flavorful, wholesome dish that supports a variety of dietary needs while showcasing the vibrant culinary traditions of Creole culture.

Health Benefits

• High fiber content promotes healthy digestion and can help maintain stable blood sugar levels.
• Rich in vitamin C from tomatoes and bell peppers, which supports immune health and skin repair.
• Contains potassium from vegetables like celery and beans, which helps maintain healthy blood pressure levels.
• Low in saturated fats, reducing the risk of cardiovascular disease.
• Vitamin A from bell peppers and tomatoes supports eye health and immune function.

Dietary Considerations

Allergens: Contains celery (potential allergen for some individuals), gluten (if wheat-based ingredients like roux are used)

Suitable for: Vegetarian, vegan, dairy-free diets

Not suitable for: Celery allergy, low-spice tolerance (if spices are not adjusted)

Selection and Storage

Store refrigerated in an airtight container for up to 3 days. Reheat gently to preserve texture and flavor, adding a splash of water or broth if needed.

Common Questions About Vegetarian creole Nutrition

What is the nutritional content of Vegetarian Creole?

The nutritional content of Vegetarian Creole can vary depending on the exact ingredients used. On average, one serving (about 1 cup) contains approximately 150-200 calories, 5-7 grams of protein, 30-35 grams of carbohydrates, and 5-7 grams of fiber. It is often rich in vitamins A and C, thanks to the use of vegetables like bell peppers, tomatoes, and onions.

Is Vegetarian Creole suitable for a low-carb or keto diet?

Vegetarian Creole is not typically suitable for a strict keto diet due to its carbohydrate content, which averages 30-35 grams per serving. However, it can be adapted to a low-carb diet by reducing or eliminating high-carb ingredients like rice and substituting with alternatives such as cauliflower rice.

What are the health benefits of Vegetarian Creole?

Vegetarian Creole is a nutrient-dense dish that provides essential vitamins, minerals, and antioxidants. Ingredients like tomatoes and bell peppers are high in vitamin C, while the beans and vegetables provide fiber to support digestive health. However, the dish can be high in sodium if prepared with canned goods or added seasonings, so low-sodium options should be considered when cooking.

What is the recommended serving size for Vegetarian Creole?

The recommended serving size for Vegetarian Creole is typically about 1 cup, which provides a balanced portion of nutrients with around 150-200 calories. For a complete meal, it can be paired with a small side of whole grains or a leafy green salad for additional fiber and nutrients.

How does Vegetarian Creole compare to traditional Creole dishes?

Vegetarian Creole differs from traditional Creole dishes by omitting meat or seafood and relying on plant-based proteins like beans or tofu. While traditional Creole may be higher in protein due to the inclusion of shrimp or sausage, Vegetarian Creole tends to be lower in fat and can have more fiber and antioxidants, depending on the choice of vegetables included.

Data Sources & Scientific References