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Aromatic basmati rice pilaf, yellow and spiced with turmeric
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
145
KCAL / 100G
Carbs
29.6g
· 80%
Protein
2.7g
· 7%
Fat
2g
· 13%
Fiber
0.8g
Vitamins
B5
0.2mg · 4% DV
B1
0.04mg · 3% DV
B3
0.4mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
120mg · 5% DV
Phosphorus
35mg · 5% DV
Selenium
2µg · 4% DV
Magnesium
10mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally 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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Rinse the rice until the water runs mostly clear to remove excess surface starch. Let it rest, covered, after cooking, then fluff gently with a fork rather than stirring vigorously.
Briefly warming turmeric in a little oil with the aromatics helps release its flavor. Do not fry it for too long or at very high heat, as it can taste harsh or bitter.
Too much turmeric or scorched spices are the usual causes. Use a modest amount and add the cooking liquid soon after blooming the spice.
Pair it with a protein source such as lentils, chickpeas, beans, fish, chicken, or a yogurt-based side. Adding vegetables or a crisp salad brings more texture and variety to the plate.
No. Black pepper may affect the absorption of certain turmeric compounds, but it is not required to enjoy turmeric as a culinary spice; add it only if you like the flavor.
Before exercise, it can work as part of a meal that is not overly rich or greasy. After training, combine it with a protein-containing food to support recovery.
Cool and refrigerate it promptly, ideally within two hours, in a covered container, and use it within 3 to 4 days. Reheat it until steaming hot throughout, and avoid repeatedly cooling and reheating the same rice.
Yes. Cool it fully, divide it into portions, and freeze in airtight containers for convenient meals. Thaw it in the refrigerator or reheat from frozen, but do not refreeze rice that has been thawed.
Not automatically. Turmeric adds color and flavor, but the overall meal depends more on portions, added oil and salt, and the foods served alongside it.
People with gallbladder conditions, those taking blood-thinning medication, or anyone advised to limit concentrated turmeric products should seek personalized medical advice about supplements. Normal culinary amounts in food are generally well tolerated, but individual tolerance varies.
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Nutrition data compiled from USDA FoodData Central and scientific sources.