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Orzo pilaf sautéed with onion and finished with creamy labneh; provides carbohydrates and dairy protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Orzo Pilaf with Onion and Labneh (200 g) has 368 calories. That works out to 184 calories per 100 g. It contains 50 g of carbs, 11.6 g of protein, 13 g of fat and 2.4 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
368
KCAL / 200G
Carbs
50g
· 18% DV
Protein
11.6g
· 23% DV
Fat
13g
· 17% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 13% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.16 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 50 g | 18% |
| Fiber | 2.4 g | 9% |
| Protein | 11.6 g | 23% |
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 cup (medium) | 200 g | 368 kcal |
| 1 tablespoon (small) | 15 g | 28 kcal |
| 100 g | 100 g | 184 kcal |
| 1 cup (small) | 150 g | 276 kcal |
| 1 serving (medium) | 180 g | 331 kcal |
| 1 serving (large) | 250 g | 460 kcal |
| 1 cup (large) | 250 g | 460 kcal |
| 1 bottle (large) | 300 g | 552 kcal |
Calculated from 184 calories per 100 g.
Soften the onion in oil, stir in the orzo and toast it briefly, then add hot water or stock and cook until tender. Take the pan off the heat before stirring in the labneh, which gives the pilaf its creamy finish.
Orzo Pilaf with Onion and Labneh is a Turkish-style pasta pilaf made with small rice-shaped pasta, sautéed onion and creamy labneh. It is served as a side dish or a simple meat-free meal.
Orzo is pasta, not rice, even though its small, rice-like shape can make it look similar. In Orzo Pilaf with Onion and Labneh, it is cooked by absorption like a pilaf.
Add the labneh after the orzo has finished cooking and you have taken the pan off the heat. Boiling labneh with the pilaf can make it separate or turn grainy, while stirring it in at the end keeps the texture creamy.
Toast the orzo briefly with the onion before adding liquid, then cook it gently without frequent stirring. Stop cooking once the pasta is tender and the excess liquid is gone; mix in the labneh only after removing the pan from the heat.
Serve Orzo Pilaf with Onion and Labneh alongside grilled chicken, meatballs or roasted vegetables. A crisp salad also balances the soft, creamy pilaf, and works especially well when you are serving it as a vegetarian main.
Yes. Rice-shaped orzo is the usual choice for this dish; thin vermicelli cooks faster and gives the pilaf a finer texture. If you substitute vermicelli, use less liquid to start and watch it closely as it cooks.
Yes, you can cook it ahead and refrigerate it in a covered container. Reheat it gently with a splash of water, stirring as it warms; the labneh thickens the pilaf as it cools.
Orzo Pilaf with Onion and Labneh keeps for a few days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard the dish if its smell, appearance or texture has changed.
Yes, stock works in place of water and gives the orzo a deeper savory flavor. If the stock is salty, reduce any extra salt, since the labneh adds its own tangy richness.
Vitamins
B1
0.24mg · 20% DV
B2
0.2mg · 15% DV
B12
0.36µg · 15% DV
B5
0.7mg · 14% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
172mg · 25% DV
Manganese
0.5mg · 22% DV
Sodium
440mg · 19% DV
Potassium ⭐
270mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 368 calories in 1 cup (medium) (200 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.
Orzo Pilaf with Onion and Labneh brings together small rice-shaped pasta, softened onion and creamy labneh, a strained-yogurt dairy food widely used in the Levant. The pasta is cooked pilaf-style, so it absorbs the cooking liquid rather than being served like a sauced pasta dish. The combination is at home alongside Mediterranean and Middle Eastern meals, though it also makes an easy everyday side.
Serve it warm, with the labneh stirred through or spooned on top. Its mild, savoury flavour and soft texture go well with a crisp salad, roasted vegetables or grilled foods. It is mainly a carbohydrate-rich accompaniment, with some protein and fat from the labneh. For a lighter plate, use a modest amount of oil and pair it with plenty of vegetables.
Low
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
✓ 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
4.2g
MONOUNSATURATED
5.6g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.