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Baked pea protein karniyarik Calories
Plant-protein and vegetable-rich
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked pea protein karniyarik (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 23.5 g of carbs, 20.5 g of protein, 12.8 g of fat and 10.5 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Baked pea protein karniyarik Nutrition Facts
Selected: 1 piece (medium) · 250 g
280
KCAL / 250G
Carbs
23.5g
· 9% DV
Protein
20.5g
· 41% DV
Fat
12.8g
· 16% DV
Fiber
10.5g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 28% · Fat 40%
Baked pea protein karniyarik nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 1.63 g | 8% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 23.5 g | 9% |
| Fiber | 10.5 g | 38% |
| Protein | 20.5 g | 41% |
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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How Many Calories in 1 Medium Baked pea protein karniyarik?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 280 kcal |
| 100 g | 100 g | 112 kcal |
| ½ piece (half) | 125 g | 140 kcal |
| 1 piece (small) | 180 g | 202 kcal |
| 1 serving (small) | 200 g | 224 kcal |
| 1 serving (medium) | 300 g | 336 kcal |
| 1 piece (large) | 340 g | 381 kcal |
| 1 serving (large) | 400 g | 448 kcal |
| 1 piece (jumbo) | 430 g | 482 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Baked pea protein karniyarik
How do you make baked pea protein karniyarik?
Split the eggplants lengthwise to make room for the filling, prepare the pea protein with onion, tomato and seasonings, then spoon it into the eggplants. Add tomato sauce and bake until the eggplants are tender and the filling is hot throughout.
What is baked pea protein karniyarik?
Baked pea protein karniyarik is a plant-based take on Turkish karniyarik: eggplants are filled with a savory mixture made with pea protein instead of the traditional minced meat. It is baked rather than relying on fried eggplant.
What is the difference between baked pea protein karniyarik and imam bayildi?
Baked pea protein karniyarik has a filling made with pea protein, while imam bayildi is traditionally stuffed with an onion, tomato and olive-oil mixture without meat or a meat substitute. The two dishes also differ in their customary fillings and preparation.
Do you have to fry the eggplant for baked pea protein karniyarik?
No, you can make baked pea protein karniyarik without frying the eggplant first. Baking it directly keeps preparation simpler; lightly brushing the cut surfaces with oil helps the eggplant soften and brown in the oven.
Should you peel eggplant for baked pea protein karniyarik?
No, peeling eggplant is not necessary for baked pea protein karniyarik. The skin helps the halves hold their shape while baking. If the eggplants are large or their skin is tough, peel alternating strips for a more tender bite.
How do you keep baked pea protein karniyarik from getting watery?
Drain excess liquid from the prepared pea protein filling before stuffing the eggplants, and avoid adding too much tomato sauce. Leaving space between the eggplants in the baking dish also lets moisture escape instead of collecting around them.
What can you use instead of pea protein in baked pea protein karniyarik?
Cooked lentils, finely chopped mushrooms or soy-based mince can replace pea protein in baked pea protein karniyarik. Each gives the filling a different texture, so cook off excess moisture before stuffing the eggplants.
What should you serve with baked pea protein karniyarik?
Serve baked pea protein karniyarik with rice, bulgur or a crisp salad. A plant-based yogurt sauce also works well alongside the tomato-rich eggplant and gives the meal a cool, tangy contrast.
Is baked pea protein karniyarik healthy?
Baked pea protein karniyarik combines eggplant with a plant-protein filling, making it a vegetable-rich main dish. Baking rather than frying the eggplant can also reduce the amount of oil used in preparation.
Can you freeze baked pea protein karniyarik?
Yes, cooked baked pea protein karniyarik can be frozen in an airtight container. Thaw it before reheating; the eggplant may become softer than it was when freshly baked.
Baked pea protein karniyarik Vitamins & Minerals
Vitamins
Vitamin C
25.5mg · 28% DV
B6
0.48mg · 28% DV
Vitamin E
2.88mg · 19% DV
B1
0.22mg · 18% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.95mg · 41% DV
Phosphorus
280mg · 40% DV
Potassium ⭐
838mg · 25% DV
Sodium
525mg · 23% DV
Baked pea protein karniyarik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked pea protein karniyarik
To burn the 280 calories in 1 piece (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.
What is Baked pea protein karniyarik?
Baked pea protein karniyarik is a plant-based take on Turkish karnıyarık: aubergines are split and filled with a savoury mixture made with pea protein instead of the minced meat used in the familiar version. Onion, tomato and seasonings are common in the filling, and baking brings the ingredients together without the traditional pan-frying step.
The aubergine turns soft while the filling stays hearty and gently savoury. In Turkey, karnıyarık is often served as a main meal with rice and a cooling side; it also works with flatbread or a simple salad. This version combines vegetables with plant protein, providing 8.2 g of protein per 100 g. For a lighter plate, keep added oil modest and pair it with a generous salad.
How Nutritious Is Baked pea protein karniyarik?
Nutrient density
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.
Satiety score
High
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.
Is Baked pea protein karniyarik Processed?
NOVA 3
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.
Does Baked pea protein karniyarik Contain Allergens?
No known major allergens
Which Diets Is Baked pea protein karniyarik Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked pea protein karniyarik Fat Profile
SATURATED
1.63g
MONOUNSATURATED
6.88g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 26.3:1
Above the ideal 4:1 (26.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.