1 piece (medium) of Eggplant Stuffed with Basmati Rice (220 g) has 262 calories. That works out to 119 calories per 100 g. It contains 38.3 g of carbs, 5.1 g of protein, 10.3 g of fat and 6.6 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Eggplant Stuffed with Basmati Rice?

Eggplant Stuffed with Basmati Rice brings together tender eggplant and fragrant basmati in a take on stuffed-vegetable dishes familiar across Turkey and the wider region. The filling may include onion, tomato and herbs, though recipes vary; the rice gives it a distinct aroma and fluffy texture.

Serve it warm or at room temperature, with a crisp salad or a spoonful of yogurt alongside. It works as a vegetarian main or as part of a shared meal, and its soft eggplant contrasts nicely with the separate grains of rice. The dish offers vegetables and plant nutrients, along with 3 g of fibre per 100 g. For a lighter plate, keep the added oil modest and pair it with fresh greens.

Eggplant Stuffed with Basmati Rice Nutrition Facts

Selected: 100 g

119

KCAL / 100G

Carbs

17.4g

· 6% DV

Protein

2.3g

· 5% DV

Fat

4.7g

· 6% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 57% · Protein 8% · Fat 35%

Eggplant Stuffed with Basmati Rice Vitamins & Minerals

Vitamins

0.15mg · 9% DV

0.07mg · 6% DV

0.29mg · 6% DV

Folate

25µg · 6% DV

Minerals

Sodium

210mg · 9% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

Selenium

3.2µg · 6% DV

How Nutritious Is Eggplant Stuffed with Basmati Rice?

Nutrient density

Medium

59/ 100

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

Medium

47/ 100

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.

Eggplant Stuffed with Basmati Rice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Eggplant Stuffed with Basmati Rice

To burn the 119 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Eggplant Stuffed with Basmati Rice Processed?

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.

Does Eggplant Stuffed with Basmati Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Eggplant Stuffed with Basmati Rice Good For?

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

Eggplant Stuffed with Basmati Rice Fat Profile

SATURATED

0.65g

MONOUNSATURATED

3.08g

POLYUNSATURATED

0.68g

⚖️

Omega 6:3 ratio 20.7:1

Above the ideal 4:1 (20.7:1).

Compare Eggplant Stuffed with Basmati Rice

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Eggplant Stuffed with Basmati Rice vs Tomato101 kcal more per 100 g

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Eggplant Stuffed with Basmati Rice vs Mixed Green Salad101 kcal more per 100 g

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Eggplant Stuffed with Basmati Rice vs Red Pepper88 kcal more per 100 g

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Eggplant Stuffed with Basmati Rice vs Boiled Beetroot75 kcal more per 100 g

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Foods Similar to Eggplant Stuffed with Basmati Rice

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Eggplant Stuffed with Basmati Rice

How do you make eggplant stuffed with basmati rice?

Eggplant stuffed with basmati rice is made by filling hollowed eggplants with seasoned rice and cooking them until tender. Leave room in each eggplant for the rice to expand, and add enough liquid for the rice to cook through.

Should you cook the basmati rice before making eggplant stuffed with basmati rice?

No, you generally do not need to cook the basmati rice first. Rinse and drain it, then mix it into the filling so it cooks inside the eggplant. Fully cooked rice can turn mushy during the dish’s second cooking stage.

Can eggplant stuffed with basmati rice be baked in the oven?

Yes, eggplant stuffed with basmati rice can be baked. Arrange the filled eggplants in a baking dish with a little cooking liquid, cover them while the rice softens, then uncover near the end if you want lightly browned tops.

How do you keep eggplant stuffed with basmati rice from getting soggy?

To keep eggplant stuffed with basmati rice from getting soggy, avoid overcooking the eggplant and use only enough liquid to cook the rice. Choose firm eggplants, and let the dish rest briefly after cooking so excess moisture can settle.

Do you need to salt eggplant for eggplant stuffed with basmati rice?

No, salting eggplant is not essential for eggplant stuffed with basmati rice. It can help if the eggplant tastes bitter or releases a lot of moisture: salt the hollowed pieces, let them drain, then pat them dry before stuffing.

Can you use brown basmati rice in eggplant stuffed with basmati rice?

Yes, brown basmati rice can be used in eggplant stuffed with basmati rice, but it takes longer to soften than white basmati. Partially cook it first or adjust the cooking time and liquid so the eggplant does not become overcooked while the rice finishes.

What should you serve with eggplant stuffed with basmati rice?

Eggplant stuffed with basmati rice pairs well with a crisp salad, plain yogurt, or a lemony herb sauce. These fresh sides balance the soft, savory filling without adding another rice or grain dish.

Can you prepare eggplant stuffed with basmati rice ahead of time?

Yes, you can prepare eggplant stuffed with basmati rice ahead by hollowing the eggplants and mixing the filling separately, then refrigerating them until cooking. For the best texture, fill the eggplants shortly before cooking rather than leaving uncooked rice inside for hours.

How long does eggplant stuffed with basmati rice keep in the fridge?

Eggplant stuffed with basmati rice keeps for about three days in the refrigerator when cooled and stored in a covered container. Reheat it until hot throughout, adding a splash of water if the rice has dried out.

Can you freeze eggplant stuffed with basmati rice?

Yes, eggplant stuffed with basmati rice can be frozen after it has cooled. Freeze portions in airtight containers; the eggplant may become softer after thawing, so thaw it in the refrigerator and reheat gently.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026