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Traditional Turkish lamb, rice and vegetable casserole
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Meaty Ankara Tava (250 g) has 413 calories. That works out to 165 calories per 100 g. It contains 35.3 g of carbs, 25.5 g of protein, 18.5 g of fat and 2.8 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
413
KCAL / 250G
Carbs
35.3g
· 13% DV
Protein
25.5g
· 51% DV
Fat
18.5g
· 24% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 25% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 413 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 6.38 g | 32% |
| Trans fat | 0.1 g | |
| Sodium | 663 mg | 29% |
| Total carbohydrate | 35.3 g | 13% |
| Fiber | 2.8 g | 10% |
| Protein | 25.5 g | 51% |
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) | 250 g | 413 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (small) | 120 g | 198 kcal |
| 1 serving (small) | 150 g | 248 kcal |
| 1 cup (medium) | 220 g | 363 kcal |
| 2 piece (medium) | 240 g | 396 kcal |
| 1.5 cup (large) | 330 g | 545 kcal |
| 1 serving (large) | 350 g | 578 kcal |
Calculated from 165 calories per 100 g.
Meaty Ankara Tava is a Turkish baked or stovetop dish combining meat, rice, and vegetables, usually with a tomato-based cooking liquid. The ingredients cook together, allowing the rice to absorb the meat juices.
To make Meaty Ankara Tava, brown the meat, soften onion and tomato with it, then add rice and hot stock. Cook covered or finish in the oven until the rice is tender and has absorbed the liquid.
Meaty Ankara Tava is commonly made with lamb, though some cooks use beef. Choose a cut suitable for slow cooking and cut it into evenly sized pieces so it becomes tender as the rice cooks.
Meaty Ankara Tava is associated with Ankara, the capital of Turkey, and belongs to Turkish home-style cooking. Recipes vary between households, especially in the choice of meat, vegetables, and seasonings.
Meaty Ankara Tava cooks meat and rice together, often with tomato and stock, so the grains take on the savory cooking juices. In many pilaf preparations, rice is cooked separately or served with meat added afterward.
Yes, Meaty Ankara Tava can be made with either lamb or beef. Lamb is a common traditional choice, while beef offers a different flavor; whichever you use, allow tougher cuts enough time to become tender.
The rice in Meaty Ankara Tava can turn mushy if there is too much liquid, if it is stirred repeatedly, or if it cooks for too long. Rinse and drain the rice, measure the stock, and keep the lid on.
Serve Meaty Ankara Tava with a crisp salad, plain yogurt, or cacık, a Turkish yogurt and cucumber side. These fresh accompaniments balance the hearty meat-and-rice casserole without making the meal feel heavier.
Yes, Meaty Ankara Tava can be cooked on the stovetop in a heavy, covered pot. Keep the heat low once the liquid simmers, and avoid lifting the lid or stirring often so the rice cooks evenly.
Refrigerate leftover Meaty Ankara Tava in a covered container promptly rather than leaving it out. Reheat only the portion you plan to eat, adding a splash of water and heating it thoroughly until hot throughout.
Vitamins
B12
2.38µg · 99% DV
B3
9.5mg · 59% DV
B6
0.58mg · 34% DV
B2
0.35mg · 27% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
298mg · 43% DV
Zinc
4.63mg · 42% DV
Copper
0.3mg · 33% DV
Sodium
663mg · 29% DV
Potassium ⭐
513mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 413 calories in 1 serving (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.
Meaty Ankara Tava is a traditional Turkish casserole associated with Ankara, made by cooking lamb, rice and vegetables together so the grains take on the meat’s savoury juices. Recipes vary between households, but it is usually served hot as a hearty main course.
The lamb turns tender while the rice absorbs the flavour of tomatoes, peppers and cooking juices. In Turkey, it is often paired with yoghurt or a crisp seasonal salad; those make easy accompaniments wherever you serve it. Meat provides protein, while rice makes the dish filling. For a lighter meal, keep the portion moderate and add plenty of salad.
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
— Not suitable
Vegetarian
— Not 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
SATURATED
6.38g
MONOUNSATURATED
7.8g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.