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Leek rolls stuffed with rice, typically cooked with oil
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Leek stuffed with rice (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 32 g of carbs, 4.1 g of protein, 9.7 g of fat and 3.8 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
32g
· 12% DV
Protein
4.1g
· 8% DV
Fat
9.7g
· 12% 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 55% · Protein 7% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 4.1 g | 8% |
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 piece (medium) | 180 g | 230 kcal |
| 100 g | 100 g | 128 kcal |
| ½ cup (shredded) | 110 g | 141 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 serving (medium) | 220 g | 282 kcal |
| 1 cup (shredded) | 220 g | 282 kcal |
| 1 piece (large) | 250 g | 320 kcal |
| 1 serving (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Leek stuffed with rice is a rolled leek-leaf dish filled with seasoned rice, often cooked with olive oil. It is commonly served as a side or a light meal, warm or at room temperature, with lemon on the side.
Blanch the leek pieces briefly until the layers loosen, then separate them gently rather than pulling hard on raw leaves. Leek stuffed with rice is easier to roll when the leaves are pliable but still hold their shape.
Short- or medium-grain rice works well for leek stuffed with rice because it cooks tender and helps the filling hold together. Rinse it first to remove excess surface starch, and leave room in each roll for the grains to expand.
Yes, leek stuffed with rice can be cooked ahead and served later. Let it cool, refrigerate it covered, then bring it to room temperature or warm it gently before serving; add fresh lemon just before it reaches the table.
Leek stuffed with rice can taste bitter if the leeks are old, the green portions are tough, or the dish is browned too aggressively. Choose firm leeks, trim away damaged leaves, and cook the rolls gently with enough liquid.
Yes, leek stuffed with rice is a home-style Turkish dolma, made by filling softened leek leaves with rice and seasoning. Recipes vary by household; some use tomato or herbs, while others include minced meat.
Yes, leek stuffed with rice can be baked in a covered ovenproof dish. Add enough water or broth to keep the rolls partly surrounded by liquid, cover tightly, and uncover near the end only if you want the tops to dry slightly.
A squeeze of lemon or a spoonful of plain yogurt pairs well with leek stuffed with rice. For a Turkish-style table, serve yogurt separately so it does not soften the rolls before they are eaten.
Yes, you can freeze cooked leek stuffed with rice, though the leek may be softer after thawing. Cool the rolls first, pack them in meal-sized portions, and thaw them in the refrigerator before reheating gently.
Reheat leek stuffed with rice in a covered pan over low heat with a small splash of water. This creates steam and keeps the rice moist; handle the rolls gently because cooked leek leaves can tear easily.
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin E
1.62mg · 11% DV
Folate
43.2µg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.4mg · 17% DV
Sodium
324mg · 14% DV
Copper
0.13mg · 14% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
297mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 piece (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.
Leek stuffed with rice is a home-style stuffed vegetable dish, made by wrapping a rice filling in softened leek leaves. It is associated with Turkish cooking, where stuffed vegetables are often served as part of a shared meal; recipes and seasonings vary between households.
The leeks turn tender and gently sweet, while the rice makes each roll soft and satisfying. Serve it warm or at room temperature, as a side or as part of a spread of vegetable dishes. It is vegetable-forward, but the rice and cooking oil make it more substantial than plain cooked vegetables. For a lighter plate, use a modest amount of oil and pair the rolls with fresh salad or plain yogurt.
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.
No known major 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
1.48g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.