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Aromatic rice pilaf with eggplant, currants and olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Eggplant and Currant Rice Pilaf (180 g) has 299 calories. That works out to 166 calories per 100 g. It contains 52.4 g of carbs, 5.6 g of protein, 7.7 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
299
KCAL / 180G
Carbs
52.4g
· 19% DV
Protein
5.6g
· 11% DV
Fat
7.7g
· 10% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 7% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 299 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 52.4 g | 19% |
| Fiber | 3.8 g | 14% |
| Protein | 5.6 g | 11% |
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) | 180 g | 299 kcal |
| 1 tablespoon (medium) | 18 g | 30 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 166 kcal |
| 1 serving (small) | 120 g | 199 kcal |
| 1 cup (medium) | 150 g | 249 kcal |
| 1 serving (large) | 250 g | 415 kcal |
| 1 pack (medium) | 250 g | 415 kcal |
| 1 serving (extra large) | 320 g | 531 kcal |
Calculated from 166 calories per 100 g.
Eggplant and currant rice pilaf is made with rice, eggplant, dried currants, onion, oil and seasonings. Cook the rice until tender, then fold in separately cooked eggplant so it keeps its shape instead of breaking down in the pot.
Currants in eggplant and currant rice pilaf are tiny dried grapes, not fresh blackcurrants. Rinse them and briefly soak them in warm water if they feel very dry; drain well before adding them to the rice.
A medium- or long-grain rice that cooks up fluffy works well for eggplant and currant rice pilaf. Rinse the grains until the water is mostly clear and drain them before cooking to help keep the finished pilaf from turning gummy.
Either method works for eggplant and currant rice pilaf. Frying gives the eggplant a richer texture, while roasting uses less oil; cook it separately and stir it into the pilaf near the end to keep the pieces intact.
Yes, eggplant and currant rice pilaf is a Turkish-style variation of iç pilav, a seasoned rice pilaf often made with dried currants and spices. Recipes vary by household, and some versions also include pine nuts or liver.
Eggplant and currant rice pilaf goes well with yogurt, a crisp salad or grilled vegetables. It can also accompany grilled meat, but the pilaf is substantial enough to serve as a vegetarian main with a simple salad.
Yes, you can make eggplant and currant rice pilaf ahead. Cool it promptly, refrigerate it in a covered container, then reheat it until steaming hot throughout; a splash of water helps loosen the rice.
Yes, eggplant and currant rice pilaf can be frozen, although the eggplant and rice may soften after thawing. Freeze it in meal-sized portions, thaw in the refrigerator, and reheat thoroughly only once.
Yes, raisins can replace currants in eggplant and currant rice pilaf. They are larger and often sweeter, so chop them if you want a more even texture and adjust the amount to taste.
İç pilav means a richly seasoned or filled-style pilaf in Turkish cooking; the name does not mean the rice is stuffed inside the eggplant. Eggplant and currant rice pilaf is served as a rice dish, often alongside other foods.
Vitamins
B6
0.29mg · 17% DV
B1
0.2mg · 17% DV
B3
2.43mg · 15% DV
B5
0.56mg · 11% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.22mg · 24% DV
Selenium
13µg · 24% DV
Phosphorus
121mg · 17% DV
Sodium
315mg · 14% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 299 calories in 1 serving (medium) (180 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.
Eggplant and Currant Rice Pilaf is a Turkish-style variation on iç pilav, a seasoned rice pilaf traditionally served at celebratory meals. Rice is cooked with tender eggplant, small dried currants, olive oil and aromatic seasoning. The currants bring little sweet notes against the savoury rice and mild eggplant.
The grains are soft yet distinct, making the pilaf a useful side for roasted or grilled dishes, or a satisfying centrepiece for a meat-free meal. It is chiefly a carbohydrate-rich dish, with some fibre from the eggplant and currants. For a lighter plate, serve it with a crisp salad; a spoonful of yogurt also works if you eat dairy.
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 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
✓ 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
1.12g
MONOUNSATURATED
4.59g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 20.2:1
Above the ideal 4:1 (20.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.