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Freekeh pilaf with eggplant Calories
Fiber-rich whole-grain pilaf with eggplant
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Freekeh pilaf with eggplant (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 39.2 g of carbs, 6.5 g of protein, 6.8 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Freekeh pilaf with eggplant Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
39.2g
· 14% DV
Protein
6.5g
· 13% DV
Fat
6.8g
· 9% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 11% · Fat 25%
Freekeh pilaf with eggplant nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.2 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 6.5 g | 13% |
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 Cup of Freekeh pilaf with eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (shredded) | 15 g | 20 kcal |
| ½ cup (half) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 1 serving (medium) | 220 g | 290 kcal |
| 1 cup (large) | 240 g | 317 kcal |
| 1 piece (whole) | 250 g | 330 kcal |
| 1 serving (large) | 320 g | 422 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Freekeh pilaf with eggplant
How do you make freekeh pilaf with eggplant?
To make freekeh pilaf with eggplant, sauté onion and freekeh, add hot stock or water, and cook until the grains are tender. Roast or sauté diced eggplant separately, then fold it in near the end so it keeps its shape.
What does freekeh pilaf with eggplant taste like?
Freekeh pilaf with eggplant has a gently smoky, nutty flavor from the toasted young wheat, balanced by the soft, savory eggplant. Herbs, onion, and spices can shift the flavor, but they should not overpower the freekeh.
Does freekeh need soaking for freekeh pilaf with eggplant?
Freekeh usually does not need soaking for freekeh pilaf with eggplant. Coarse or particularly firm grains may benefit from a brief soak; if you soak them, reduce the cooking liquid so the pilaf does not turn mushy.
How do you stop freekeh pilaf with eggplant from becoming mushy?
Use the cooking liquid recommended for the type of freekeh you have, and avoid stirring frequently. Once the grains are tender and the liquid is absorbed, take the pot off the heat and let the pilaf rest covered before adding or serving the eggplant.
Can you roast the eggplant for freekeh pilaf with eggplant?
Yes, roasting works well for freekeh pilaf with eggplant. Cut the eggplant into even pieces, roast until tender, and stir it into the cooked pilaf near the end. This method uses less oil than frying and helps the pieces keep their form.
What should you serve with freekeh pilaf with eggplant?
Serve freekeh pilaf with eggplant with plain yogurt, a cucumber salad, or a crisp green salad. For a more substantial meal, add grilled chicken or meat; for a plant-based meal, pair it with another vegetable dish.
What is the difference between freekeh and bulgur in freekeh pilaf with eggplant?
Freekeh is young wheat that is roasted and dried, while bulgur is mature wheat that is parboiled, dried, and cracked. In freekeh pilaf with eggplant, freekeh gives a distinctive smoky, chewy character that bulgur does not fully replicate.
Can you make freekeh pilaf with eggplant ahead of time?
Yes, you can cook freekeh pilaf with eggplant ahead and refrigerate it in a covered container. Reheat it gently with a splash of water or stock; keeping the eggplant separate until reheating helps preserve its texture.
Is freekeh pilaf with eggplant a filling meal?
Yes, freekeh pilaf with eggplant can be filling because freekeh is a whole grain that provides fiber, and eggplant adds bulk to the dish. Pair it with yogurt or beans if you want a more substantial meal.
Can you substitute bulgur in freekeh pilaf with eggplant?
Yes, bulgur can replace freekeh in freekeh pilaf with eggplant, but the flavor and cooking time will change. Follow the liquid and timing suited to the bulgur grade you use, and expect a less smoky result.
Freekeh pilaf with eggplant Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.16mg · 13% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Phosphorus
212mg · 30% DV
Selenium
11µg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
333mg · 10% DV
Freekeh pilaf with eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Freekeh pilaf with eggplant
To burn the 238 calories in 1 cup (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.
What is Freekeh pilaf with eggplant?
Freekeh pilaf with eggplant combines freekeh—young wheat harvested before it fully ripens, then roasted for a pleasantly smoky flavour—with tender eggplant. Freekeh is used across parts of the Middle East, including southeastern Turkey, where it is often cooked pilaf-style with onion and seasonings.
The grains stay pleasantly chewy while the eggplant softens into the dish. It can be served as a substantial meat-free main or alongside grilled meat, vegetables or a crisp salad. This is a fibre-rich whole-grain pilaf, with 4.1 g of fibre per 100 g. For a lighter plate, keep the added oil modest and pair it with fresh vegetables; a spoonful of yogurt also works well if you eat dairy.
How Nutritious Is Freekeh pilaf with eggplant?
Nutrient density
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.
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 Freekeh pilaf with eggplant 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 Freekeh pilaf with eggplant Contain Allergens?
Contains these allergens:
Which Diets Is Freekeh pilaf with eggplant Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Freekeh pilaf with eggplant Fat Profile
SATURATED
0.94g
MONOUNSATURATED
3.02g
POLYUNSATURATED
1.94g
Omega 6:3 ratio 36.8:1
Above the ideal 4:1 (36.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.