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Eggplant stuffed with ground beef and basmati rice Calories
Source of protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Eggplant stuffed with ground beef and basmati rice (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 30.5 g of carbs, 19.5 g of protein, 14.5 g of fat and 6 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Eggplant stuffed with ground beef and basmati rice Nutrition Facts
Selected: 1 piece (medium) · 250 g
320
KCAL / 250G
Carbs
30.5g
· 11% DV
Protein
19.5g
· 39% DV
Fat
14.5g
· 19% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 24% · Fat 39%
Eggplant stuffed with ground beef and basmati rice nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 4.55 g | 23% |
| Trans fat | 0.2 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 30.5 g | 11% |
| Fiber | 6 g | 21% |
| Protein | 19.5 g | 39% |
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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How Many Calories in 1 Medium Eggplant stuffed with ground beef and basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 320 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 150 g | 192 kcal |
| 1 cup (diced) | 180 g | 230 kcal |
| 1 serving (small) | 200 g | 256 kcal |
| 1 serving (large) | 300 g | 384 kcal |
| 1 piece (large) | 350 g | 448 kcal |
| 1 piece (jumbo) | 450 g | 576 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Eggplant stuffed with ground beef and basmati rice
How do you make eggplant stuffed with ground beef and basmati rice?
Eggplant stuffed with ground beef and basmati rice is made by filling hollowed eggplants with a mixture of beef, rice, onion, and seasonings, then cooking them until tender. Simmer them in sauce or bake them covered so the rice cooks through without drying out.
Do you peel eggplant for eggplant stuffed with ground beef and basmati rice?
No, you generally leave the skin on eggplant for eggplant stuffed with ground beef and basmati rice. It helps the halves or whole eggplants hold their shape while cooking. Wash them well, trim the tops, and avoid hollowing them so thinly that the shells collapse.
What spices go in eggplant stuffed with ground beef and basmati rice?
Cumin, black pepper, paprika, and salt are common seasonings for eggplant stuffed with ground beef and basmati rice. Parsley, garlic, and a little chili can also work well; choose spices that complement the beef without overpowering the eggplant.
Can eggplant stuffed with ground beef and basmati rice be prepared ahead of time?
Yes, eggplant stuffed with ground beef and basmati rice can be assembled ahead and refrigerated before cooking. Keep it covered, and cook it soon after preparation so the raw beef stays safely chilled and the rice does not sit in the filling for too long.
Should eggplant stuffed with ground beef and basmati rice be baked or cooked on the stove?
Either method works for eggplant stuffed with ground beef and basmati rice. Stovetop cooking keeps the filling moist in its sauce, while baking can brown the tops; cover the dish for most of the cooking so the rice cooks evenly.
What should you serve with eggplant stuffed with ground beef and basmati rice?
Serve eggplant stuffed with ground beef and basmati rice with plain yogurt, a crisp salad, or a lemony cucumber side. Since the dish already includes rice and beef, fresh, tangy accompaniments balance its richness better than another heavy side.
Can you freeze eggplant stuffed with ground beef and basmati rice?
Yes, cooked eggplant stuffed with ground beef and basmati rice can be frozen in airtight portions once cooled. Thaw it in the refrigerator and reheat until hot throughout; the eggplant may become softer after freezing, but the dish remains suitable to eat.
How do you stop eggplant stuffed with ground beef and basmati rice from getting soggy?
To keep eggplant stuffed with ground beef and basmati rice from getting soggy, avoid over-hollowing the eggplants and do not drown them in cooking liquid. Use enough sauce to cook the rice, then uncover the dish near the end if you want excess moisture to evaporate.
How long do leftovers of eggplant stuffed with ground beef and basmati rice last?
Leftover eggplant stuffed with ground beef and basmati rice keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure the beef and rice are hot throughout.
Is eggplant stuffed with ground beef and basmati rice a healthy meal?
Eggplant stuffed with ground beef and basmati rice can be a balanced meal, combining vegetables, grains, and protein. For a lighter version, bake rather than fry the eggplant, use lean ground beef, and serve it with a fresh salad.
Eggplant stuffed with ground beef and basmati rice Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
7mg · 44% DV
B6
0.55mg · 32% DV
B2
0.33mg · 25% DV
Minerals
Selenium
23µg · 42% DV
Copper
0.35mg · 39% DV
Phosphorus
258mg · 37% DV
Manganese
0.78mg · 34% DV
Sodium
613mg · 27% DV
Potassium ⭐
638mg · 19% DV
Eggplant stuffed with ground beef and basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant stuffed with ground beef and basmati rice
To burn the 320 calories in 1 piece (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.
What is Eggplant stuffed with ground beef and basmati rice?
Eggplant stuffed with ground beef and basmati rice is a Turkish-style dolma: hollowed eggplants are filled with a seasoned mixture of minced beef and rice, then gently cooked until tender. It draws on Turkey’s long tradition of stuffed vegetables, with the exact seasoning and additions—often tomato or onion—varying from household to household.
The eggplant turns soft and silky, while the basmati rice gives the savoury filling a distinct, fluffy texture. It is usually served as a main dish, often with yoghurt and a fresh salad; leftovers reheat well. The combination provides protein and fibre. For a lighter plate, use a modest amount of oil and pair it with plenty of vegetables.
How Nutritious Is Eggplant stuffed with ground beef and basmati rice?
Nutrient density
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.
Satiety score
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.
Is Eggplant stuffed with ground beef and 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 ground beef and basmati rice Contain Allergens?
No known major allergens
Which Diets Is Eggplant stuffed with ground beef and basmati rice Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 ground beef and basmati rice Fat Profile
SATURATED
4.55g
MONOUNSATURATED
6.05g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.