⏱ 80 min totalVegetarian Shipwreck Casserole
Per 1 serving · 281 g · 9 ingredients
of a 2,000 cal day
- Protein19g22% of calories
- Carbs42g49% of calories
- Fat11g29% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegetarian Shipwreck Casserole (281 g) has 321 calories, with 19 g of protein, 42 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (39% DV), Vitamin C (24% DV) and riboflavin (b2) (26% DV).
High in
20%+ of the daily value
- Protein39%
- Vitamin C24%
- Riboflavin (B2)26%
- Niacin22%
- Vitamin B639%
- Iron46%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Thiamine16%
- Folate (B9)10%
- Pantothenic acid11%
- Calcium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ medium Onion
2 ⅔ oz Tempeh- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
³⁄₁₆ spray , about 1/3 second Cooking spray
⅓ Potato medium Potato
¼ cup Baked beans
³⁄₁₆ can (10.7 oz) Tomato soup
Directions
- 1
Preheat oven to 375 degrees. Chop onions. Slice potatoes thin. Crumble tempeh. Set aside.
- 2
Heat oil in a large skillet over medium-high heat. Saute onions until softened and just beginning to brown, about 8 minutes, stirring often. Add tempeh and cook until golden brown. Season with salt and pepper to taste.
- 3
Spray a 9 x 11 baking dish with cooking spray or oil and layer potatoes on the bottom, overlapping. Season with salt and pepper to taste.
- 4
Cover potatoes with tempeh mixture. Top tempeh layer with baked beans and top baked beans with tomato soup. Bake uncovered for about 1 hour, or until browned. Enjoy!
Vitamins & minerals
Amounts for 1 serving (281 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 μg | 1% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 41 μg | 10% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 4 mg | 46% |
| Potassium | 1,063 mg | 23% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 310 mg | 44% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 69% |
| Manganese | 1 mg | 54% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 161 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 5,839 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 321 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Vegetarian Shipwreck Casserole?
One serving of Vegetarian Shipwreck Casserole (1 serving) has 321 calories, which works out to 114 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Vegetarian Shipwreck Casserole high in protein?
It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegetarian Shipwreck Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian Shipwreck Casserole?
446 mg per serving.
How much sugar is in Vegetarian Shipwreck Casserole?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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