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Quinoa kısır with eggplant Calories
Fiber-rich quinoa salad-style kısır with eggplant and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa kısır with eggplant (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 31.7 g of carbs, 6.8 g of protein, 8.8 g of fat and 5.6 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Quinoa kısır with eggplant Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
31.7g
· 12% DV
Protein
6.8g
· 14% DV
Fat
8.8g
· 11% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 12% · Fat 34%
Quinoa kısır with eggplant nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 31.7 g | 12% |
| Fiber | 5.6 g | 20% |
| 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 Serving of Quinoa kısır with eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 170 g | 218 kcal |
| 2 piece (double) | 180 g | 230 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 pack (large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Quinoa kısır with eggplant
What is quinoa kısır with eggplant?
Quinoa kısır with eggplant is a take on Turkish kısır, a tangy, herb-filled salad traditionally made with bulgur. This version uses cooked quinoa and tender eggplant, usually seasoned with tomato paste, lemon, olive oil, and fresh herbs.
How do you make quinoa kısır with eggplant?
Cook the quinoa, let it cool, and prepare the eggplant by roasting or sautéing it until tender. Mix them with tomato paste, lemon juice, olive oil, chopped herbs, and seasonings; taste and adjust the acidity before serving.
Can quinoa replace bulgur in kısır with eggplant?
Yes, quinoa can replace bulgur in kısır with eggplant, but the result has a different, lighter texture and is not the traditional bulgur version. Cook and drain the quinoa well first so it stays separate when mixed with the dressing.
Should the eggplant for quinoa kısır with eggplant be roasted or fried?
Roasting works especially well for quinoa kısır with eggplant because it softens the vegetable and brings out a smoky flavor without making the salad greasy. You can also sauté it; let it cool and drain any excess oil before mixing.
What herbs and dressing go in quinoa kısır with eggplant?
Quinoa kısır with eggplant is commonly dressed with tomato paste, lemon juice, olive oil, and seasonings, then finished with parsley or other fresh herbs. Pomegranate molasses can add a sweet-sour note, but add it gradually so it does not overwhelm the lemon.
Is quinoa kısır with eggplant served cold or warm?
Quinoa kısır with eggplant is usually served chilled or at room temperature, like many versions of kısır. Cooling it gives the dressing time to flavor the quinoa; if you prefer it warm, stir in the herbs and lemon after cooking.
What can you serve with quinoa kısır with eggplant?
Serve quinoa kısır with eggplant with yogurt, a crisp salad, or other small dishes for a light meal. It also works alongside grilled vegetables or a protein dish, while flatbread makes it a more substantial spread.
Can you make quinoa kısır with eggplant ahead of time?
Yes, you can make quinoa kısır with eggplant ahead and refrigerate it in a covered container. For fresher-tasting herbs and a brighter finish, mix in some of the herbs and lemon shortly before serving, then taste and adjust the seasoning.
Can quinoa kısır with eggplant be frozen?
Freezing is not ideal for quinoa kısır with eggplant because the cooked eggplant and fresh herbs can turn soft and watery after thawing. It is better to refrigerate leftovers and eat them within a few days, rather than freeze the finished salad.
Does quinoa kısır with eggplant help with weight loss?
Quinoa kısır with eggplant does not cause weight loss on its own, but its quinoa and vegetables can make it a satisfying meal component. Keep the oil and portion moderate, and pair it with vegetables or a protein food if you want a more filling plate.
Quinoa kısır with eggplant Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B6
0.25mg · 15% DV
Vitamin C
13.32mg · 15% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.29mg · 32% DV
Phosphorus
173mg · 25% DV
Magnesium
76mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
446mg · 13% DV
Quinoa kısır with eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa kısır with eggplant
To burn the 230 calories in 1 serving (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 Quinoa kısır with eggplant?
Quinoa kısır with eggplant is a quinoa-based take on Turkish kısır, the tangy salad traditionally made with fine bulgur. Quinoa is mixed with tender roasted or sautéed eggplant, tomato and pepper paste, lemon, herbs and seasonings. In Turkey, kısır is often served at tea-time gatherings or as part of a shared spread; this version also works as a side dish or light lunch. Serve it chilled or at room temperature, with lettuce leaves, fresh parsley and extra lemon if you like. The quinoa and vegetables contribute fibre, while the dish is largely plant-based. For a lighter plate, go easy on the oil and pair it with greens or plain yogurt.
How Nutritious Is Quinoa kısır with eggplant?
Nutrient density
High
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 Quinoa kısır with eggplant Processed?
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.
Does Quinoa kısır with eggplant Contain Allergens?
No known major allergens
Which Diets Is Quinoa kısır with eggplant Good For?
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
Quinoa kısır with eggplant Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.