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Traditional lamb-and-rice kapama dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Başaşçı Lamb and Rice Kapama (250 g) has 445 calories. That works out to 178 calories per 100 g. It contains 51.5 g of carbs, 18.5 g of protein, 17.8 g of fat and 2.8 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
445
KCAL / 250G
Carbs
51.5g
· 19% DV
Protein
18.5g
· 37% DV
Fat
17.8g
· 23% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 17% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 445 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 5.88 g | 29% |
| Trans fat | 0.2 g | |
| Sodium | 775 mg | 34% |
| Total carbohydrate | 51.5 g | 19% |
| Fiber | 2.8 g | 10% |
| Protein | 18.5 g | 37% |
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 | 445 kcal |
| 1 tablespoon (small) | 20 g | 36 kcal |
| 100 g | 100 g | 178 kcal |
| 1 cup (medium) | 180 g | 320 kcal |
| 1 piece (large) | 300 g | 534 kcal |
| 1 serving (large) | 350 g | 623 kcal |
| 2 cup (double) | 360 g | 641 kcal |
| 1 pack (large) | 400 g | 712 kcal |
Calculated from 178 calories per 100 g.
Başaşçı Lamb and Rice Kapama is a traditional Turkish dish of lamb and rice cooked together. The covered cooking method lets the rice take on the lamb’s juices while the meat becomes tender.
Başaşçı Lamb and Rice Kapama is cooked in a covered pot or oven dish. Cook the lamb until tender, add the rice and cooking liquid, then keep the dish covered until the rice is done.
Serve Başaşçı Lamb and Rice Kapama with a crisp salad, plain yogurt, or a cucumber-yogurt side. These lighter accompaniments complement the rich lamb and rice without making the meal feel too heavy.
Başaşçı Lamb and Rice Kapama is made by cooking the lamb and rice together under a cover, so the rice absorbs the meat’s cooking juices. Lamb pilaf may be cooked separately and combined or served with the meat afterward.
Shoulder or shank works well for Başaşçı Lamb and Rice Kapama because these cuts become tender with slow cooking. Bone-in pieces add flavor; make sure the lamb is tender before adding the rice.
To keep the rice in Başaşçı Lamb and Rice Kapama from turning mushy, rinse and drain it, and add only the needed cooking liquid. Stop cooking once the grains are tender, then let the covered dish rest briefly.
Yes, Başaşçı Lamb and Rice Kapama can be cooked in a covered oven-safe dish. Keep it sealed during cooking so moisture stays inside, and check that the lamb is tender and the rice has absorbed the liquid before serving.
Başaşçı Lamb and Rice Kapama keeps for a few days in the refrigerator when promptly chilled and stored in a sealed container. Discard it if it has an unusual smell or appearance, and avoid leaving cooked rice at room temperature for long.
Yes, Başaşçı Lamb and Rice Kapama can be frozen in airtight, meal-sized portions. The rice may soften after thawing, so defrost it in the refrigerator and reheat it thoroughly before eating.
Reheat Başaşçı Lamb and Rice Kapama gently in a covered pan with a small splash of water, stirring occasionally. Heat it until steaming throughout; a microwave also works if you cover the portion and pause to stir.
Vitamins
B12
1.63µg · 68% DV
B3
6.5mg · 41% DV
B1
0.3mg · 25% DV
B6
0.4mg · 24% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
245mg · 35% DV
Manganese
0.8mg · 35% DV
Sodium
775mg · 34% DV
Potassium ⭐
355mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 445 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.
Başaşçı Lamb and Rice Kapama is a traditional Turkish dish of lamb and rice cooked together, covered, with broth and seasoning. As the lamb softens, the rice takes on its savoury flavour, making this a hearty, complete main course rather than a side of plain rice.
It is served hot at family meals and gatherings in Turkey, often with salad or yoghurt on the side. For English-speaking diners elsewhere, it works well as a one-dish supper, too. The lamb provides protein while the rice makes it filling; a 100 g portion has 178 calories. Add a crisp salad and keep the serving moderate for a lighter meal.
Medium
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 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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.88g
MONOUNSATURATED
7.63g
POLYUNSATURATED
1.85g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.