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Orzo pilaf with beetroot Calories
Orzo pilaf prepared with beetroot
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Orzo pilaf with beetroot (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 49.3 g of carbs, 6.8 g of protein, 4.7 g of fat and 3.8 g of fiber. Its 19.8 µg of Selenium covers 36% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Orzo pilaf with beetroot Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
49.3g
· 18% DV
Protein
6.8g
· 14% DV
Fat
4.7g
· 6% 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 74% · Protein 10% · Fat 16%
Orzo pilaf with beetroot nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 3.8 g | 14% |
| Protein | 6.8 g | 14% |
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 Orzo pilaf with beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (grated) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (small) | 140 g | 204 kcal |
| 1 serving (medium) | 180 g | 263 kcal |
| 1 cup (large) | 240 g | 350 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Orzo pilaf with beetroot
How do you make orzo pilaf with beetroot?
Orzo pilaf with beetroot is made by lightly toasting the orzo, then simmering it with beetroot and hot stock or water until tender. Add grated raw beetroot early so it cooks through, or stir in cooked beetroot near the end to keep its texture.
Should beetroot be raw or cooked for orzo pilaf with beetroot?
Either raw or cooked beetroot works in orzo pilaf with beetroot. Grated raw beetroot cooks alongside the pasta and gives the pilaf a stronger earthy flavor; cooked beetroot needs only a few minutes in the pan so it does not turn mushy.
How do you stop orzo pilaf with beetroot from becoming mushy?
To keep orzo pilaf with beetroot from becoming mushy, use just enough liquid for the orzo to become tender and simmer it gently with the lid on. Avoid frequent stirring, then let the pilaf rest briefly off the heat before fluffing it.
Why does orzo pilaf with beetroot turn pink?
Orzo pilaf with beetroot turns pink or red because beetroot pigments dissolve into the cooking liquid and coat the pasta. For a stronger color, grate the beetroot and add its juices; cooked beetroot can also be stirred in with a little of its cooking liquid.
What should you serve with orzo pilaf with beetroot?
Orzo pilaf with beetroot pairs well with grilled chicken or fish, plain yogurt, and a crisp green salad. For a meat-free meal, serve it with chickpeas or white beans; lemony sides balance the beetroot’s earthy sweetness.
Can you use beetroot leaves in orzo pilaf with beetroot?
Yes, tender beetroot leaves can be added to orzo pilaf with beetroot. Wash them thoroughly, chop them, and stir them in during the final few minutes of cooking so they wilt without becoming overly soft.
What herbs and spices go well in orzo pilaf with beetroot?
Dill, parsley, thyme, and black pepper complement orzo pilaf with beetroot. A little lemon juice added just before serving brightens its earthy flavor, while a small amount of cumin adds warmth without overwhelming the beetroot.
How long does orzo pilaf with beetroot last in the fridge?
Orzo pilaf with beetroot keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot, rather than repeatedly warming the whole batch.
Can you freeze orzo pilaf with beetroot?
Yes, orzo pilaf with beetroot can be frozen, although the orzo may soften slightly after thawing. Cool it, pack it in airtight portions, and thaw it in the refrigerator; reheat gently with a splash of water to loosen the pasta.
Can orzo pilaf with beetroot be served cold?
Yes, orzo pilaf with beetroot can be served cold or at room temperature. Toss cooled pilaf with olive oil, lemon juice, chopped parsley, and spring onion for a pasta salad, and refrigerate it if it will not be served soon.
Orzo pilaf with beetroot Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
Folate
43.2µg · 11% DV
B1
0.13mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.58mg · 25% DV
Sodium
378mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
212mg · 6% DV
Orzo pilaf with beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orzo pilaf with beetroot
To burn the 263 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 Orzo pilaf with beetroot?
Orzo pilaf with beetroot is a Turkish-style home-cooked side dish made with arpa şehriye, small pasta shaped like grains of rice, rather than whole barley. The pasta is cooked with beetroot, which gives the pilaf its vivid colour and a gently earthy, sweet flavour; recipes may also include onion or other vegetables.
Serve it warm alongside grilled vegetables, beans, or a main course, or add a spoonful of yoghurt for a cool contrast. It is mainly a carbohydrate-rich dish, with beetroot contributing some fibre. For a lighter version, use oil sparingly and pair it with plenty of vegetables; adding beans or another protein-rich accompaniment makes it a more filling meal.
How Nutritious Is Orzo pilaf with beetroot?
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 Orzo pilaf with beetroot Processed?
NOVA 3
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 Orzo pilaf with beetroot Contain Allergens?
Contains these allergens:
Which Diets Is Orzo pilaf with beetroot Good For?
Vegan
— Not 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
Orzo pilaf with beetroot Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.