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High-protein slow-cooked beef with fiber-containing eggplant purée
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef Tandır with Eggplant Purée (250 g) has 465 calories. That works out to 186 calories per 100 g. It contains 14 g of carbs, 43 g of protein, 27 g of fat and 4.5 g of fiber. Its 3.6 µg of B12 covers 148% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
465
KCAL / 250G
Carbs
14g
· 5% DV
Protein
43g
· 86% DV
Fat
27g
· 35% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 37% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 465 kcal | |
| Total fat | 27 g | 35% |
| Saturated fat | 9.3 g | 47% |
| Trans fat | 0.45 g | |
| Sodium | 395 mg | 17% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 43 g | 86% |
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 | 465 kcal |
| 100 g | 100 g | 186 kcal |
| 1 piece (small) | 120 g | 223 kcal |
| 1 serving (small) | 150 g | 279 kcal |
| 1 cup (diced) | 180 g | 335 kcal |
| 1 piece (large) | 200 g | 372 kcal |
| 1 cup (shredded) | 240 g | 446 kcal |
| 1 serving (large) | 350 g | 651 kcal |
Calculated from 186 calories per 100 g.
Beef Tandır with Eggplant Purée is slow-cooked beef served with a smooth purée made from eggplant. The meat is cooked until tender, while the roasted eggplant adds a smoky, creamy contrast; recipes vary in whether the purée includes milk or other dairy.
Beef Tandır with Eggplant Purée is made by slowly cooking beef until tender and serving it with roasted eggplant purée. If you do not have a traditional tandır oven, use a covered pot or low oven and cook until the meat pulls apart easily.
Chuck, brisket, or shank works well for Beef Tandır with Eggplant Purée because these cuts become tender during long, slow cooking. Lean, quick-cooking steak cuts are less suitable and can turn dry before they develop the soft texture associated with tandır.
Beef Tandır with Eggplant Purée pairs tandır-style slow-cooked beef with eggplant purée, while hünkar beğendi usually tops a prepared eggplant beğendi with a meat stew. The dishes share an eggplant-and-meat combination, but the beef’s tandır cooking method distinguishes this dish.
Beef Tandır with Eggplant Purée goes well with rice, bulgur, or a crisp salad. Since the dish already includes both meat and a substantial purée, a fresh vegetable side can balance the plate without making the meal overly heavy.
Yes, you can make Beef Tandır with Eggplant Purée without a tandır oven. Cook the beef in a covered Dutch oven, heavy pot, or low oven until fork-tender; the key is slow, gentle cooking rather than the specific oven.
The beef in Beef Tandır with Eggplant Purée is often tough because it has not cooked long enough, or it was cooked too quickly at high heat. Keep it covered over gentle heat until it separates easily with a fork, and add a little cooking liquid if the pot is drying out.
Beef Tandır with Eggplant Purée generally keeps for 3–4 days in the refrigerator when refrigerated within two hours of cooking. Store it in airtight containers, and reheat only the portion you plan to eat to avoid repeatedly warming the leftovers.
Yes, Beef Tandır with Eggplant Purée can be frozen, though the eggplant purée may become less smooth after thawing. For a better texture, freeze the beef and purée in separate airtight containers, then thaw them in the refrigerator before reheating.
Reheat Beef Tandır with Eggplant Purée gently in a covered pan with a splash of water or broth so the beef stays moist. Warm the purée separately over low heat, stirring it, and make sure the food is hot throughout before serving.
Vitamins
B12
3.55µg · 148% DV
B3
11.63mg · 73% DV
B6
0.78mg · 46% DV
B2
0.48mg · 37% DV
Minerals
Selenium
51µg · 93% DV
Zinc
9.3mg · 85% DV
Phosphorus
420mg · 60% DV
Copper
0.33mg · 37% DV
Potassium ⭐
790mg · 23% DV
Sodium
395mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 465 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.
Beef Tandır with Eggplant Purée brings together beef cooked slowly until tender and a smooth purée made from eggplant, often roasted for a gentle smoky note. The dish draws on the Turkish tandır tradition of long, slow cooking, adapted here as a plated main course.
The beef is rich and yielding, while the purée is soft, savoury and slightly smoky. In Turkey it is commonly served hot as the centrepiece of a meal, often alongside rice or a fresh salad; Turkish restaurants abroad may present it similarly, sometimes with flatbread. It is protein-rich, with eggplant contributing some fibre: a 100 g portion provides 17.2 g of protein. For a lighter plate, pair it with salad or vegetables and keep rice or bread to a modest side.
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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
9.3g
MONOUNSATURATED
11.55g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.