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Orzo pilaf with tomato
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Orzo pilaf with tomato (160 g) has 216 calories. That works out to 135 calories per 100 g. It contains 37.6 g of carbs, 5.1 g of protein, 4.8 g of fat and 2.6 g of fiber. Its 8.3 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 160 g
216
KCAL / 160G
Carbs
37.6g
· 14% DV
Protein
5.1g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 10% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 2.6 g | 9% |
| Protein | 5.1 g | 10% |
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) | 160 g | 216 kcal |
| 2 tablespoon (medium) | 30 g | 41 kcal |
| ½ cup (small) | 80 g | 108 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (medium) | 100 g | 135 kcal |
| 1 serving (medium) | 120 g | 162 kcal |
| 1 serving (large) | 180 g | 243 kcal |
| 1 cup (large) | 220 g | 297 kcal |
Calculated from 135 calories per 100 g.
Orzo pilaf with tomato is a savory dish made by cooking rice-shaped orzo pasta with tomato, seasoning, and liquid until tender. Despite the word “pilaf,” the small grains are pasta rather than rice, and the dish can be served as a side or light meal.
Orzo pilaf with tomato is made with pasta. Orzo is a small, rice-shaped pasta usually made from wheat, so it looks like rice but cooks and tastes like pasta.
To make orzo pilaf with tomato, briefly toast the orzo in a little oil, stir in grated tomato or tomato paste, then add hot water or stock and cook until tender. Let it rest covered off the heat so the liquid settles and the grains finish steaming.
Orzo pilaf with tomato turns mushy when it absorbs too much liquid or cooks for too long. Tomatoes release extra moisture as they cook, so add liquid carefully and stop cooking as soon as the orzo is tender.
Toasting the orzo briefly before adding the tomato and liquid is a common way to make orzo pilaf with tomato. It adds a lightly nutty flavor and can help the pasta keep its shape; stir constantly so it does not burn.
Yes, fresh tomatoes work in orzo pilaf with tomato. Grate or finely chop them so they cook down evenly; because fresh tomatoes contain more water and taste less concentrated, the finished pilaf may be softer and milder than one made with paste.
Orzo pilaf with tomato goes well with grilled chicken, meatballs, fish, or roasted vegetables. For a simple meal, serve it with a crisp salad or plain yogurt; these sides balance the dish’s soft texture and savory tomato flavor.
Orzo pilaf with tomato keeps for about three days in a covered container in the refrigerator. Reheat it until steaming hot, adding a splash of water if the orzo has dried out, and avoid leaving cooked leftovers at room temperature for long.
Yes, you can freeze orzo pilaf with tomato, although the pasta may be softer after thawing. Freeze it in meal-sized airtight portions, thaw it in the refrigerator, and reheat with a little water while stirring.
Yes, orzo pilaf with tomato can be made without tomato paste by using grated or finely chopped fresh tomatoes instead. Cook the tomatoes down before adding the liquid; this helps concentrate their flavor and prevents the pilaf from becoming too watery.
Vitamins
B1
0.11mg · 9% DV
B3
1.28mg · 8% DV
Vitamin C
6.72mg · 7% DV
B5
0.37mg · 7% DV
Minerals
Selenium
8.32µg · 15% DV
Sodium
336mg · 15% DV
Copper
0.1mg · 11% DV
Manganese
0.21mg · 9% DV
Potassium ⭐
168mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 cup (medium) (160 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 tomato is a Turkish home-style dish made by cooking rice-shaped pasta with tomato. The orzo is often briefly toasted in oil before tomato and water or stock are added, then simmered until tender. It is pilaf in the sense of a gently cooked, seasoned dish, rather than a rice dish; the finished pasta is soft and lightly glossy, with a sweet-tart tomato flavour.
In Turkey, it is commonly served at lunch or dinner as a side for meat, chicken or vegetables, though it can also make a simple light meal. It is mainly a source of carbohydrates, with 23.5 g per 100 g. Pair it with a salad and yogurt, or add vegetables and use a little less oil for a lighter plate.
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 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.
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
0.8g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 25.5:1
Above the ideal 4:1 (25.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.