1 serving (medium) of Rice Pilaf with Chickpeas and Meat (200 g) has 340 calories. That works out to 170 calories per 100 g. It contains 47 g of carbs, 14.4 g of protein, 8.4 g of fat and 6.2 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Rice Pilaf with Chickpeas and Meat?

Rice Pilaf with Chickpeas and Meat is a hearty Turkish dish of rice cooked with chickpeas and bite-sized pieces of meat, often using the cooking liquid to deepen its flavour. The grains are usually fluffy and separate, with tender chickpeas and browned, savoury meat throughout.

In Turkey, it is commonly served as a filling lunch or dinner, often with pickles, salad or ayran. Elsewhere, it works well as a complete one-bowl meal or as part of a spread. Rice makes it carbohydrate-forward, while the meat and chickpeas add protein and the chickpeas contribute fibre. For a lighter plate, use less oil and pair it with a fresh salad.

Rice Pilaf with Chickpeas and Meat Nutrition Facts

Selected: 100 g

170

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

7.2g

· 14% DV

Fat

4.2g

· 5% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 59% · Protein 18% · Fat 23%

Rice Pilaf with Chickpeas and Meat Vitamins & Minerals

Vitamins

B12

0.22µg · 9% DV

0.09mg · 8% DV

1.2mg · 8% DV

0.35mg · 7% DV

Minerals

Phosphorus

85mg · 12% DV

Zinc

1mg · 9% DV

Sodium

210mg · 9% DV

Selenium

5.2µg · 9% DV

How Nutritious Is Rice Pilaf with Chickpeas and Meat?

Nutrient density

Medium

45/ 100

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

49/ 100

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.

Rice Pilaf with Chickpeas and Meat Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rice Pilaf with Chickpeas and Meat

To burn the 170 calories in 100 g:

🚶

42min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Rice Pilaf with Chickpeas and Meat 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 Rice Pilaf with Chickpeas and Meat Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rice Pilaf with Chickpeas and Meat Good For?

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

Rice Pilaf with Chickpeas and Meat Fat Profile

SATURATED

1.2g

MONOUNSATURATED

1.5g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Rice Pilaf with Chickpeas and Meat

🍛vs🍚

Rice Pilaf with Chickpeas and Meat vs Bulgur Pilaf50 kcal more per 100 g

→🍛vs🍝

Rice Pilaf with Chickpeas and Meat vs Whole wheat pasta46 kcal more per 100 g

→🍛vs🥖

Rice Pilaf with Chickpeas and Meat vs Breadstick240 kcal fewer per 100 g

→🍛vs🥯

Rice Pilaf with Chickpeas and Meat vs Simit170 kcal fewer per 100 g

→

Foods Similar to Rice Pilaf with Chickpeas and Meat

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rice Pilaf with Chickpeas and Meat

What is Rice Pilaf with Chickpeas and Meat?

Rice Pilaf with Chickpeas and Meat is a Turkish pilaf dish made with rice, chickpeas and pieces of meat, usually cooked together or combined after cooking. It is commonly served as a filling main course, with the exact seasoning and meat varying by recipe.

How do you make Rice Pilaf with Chickpeas and Meat?

Cook the meat until tender, then prepare the rice and combine it with the meat and chickpeas. Toasting rinsed, well-drained rice briefly in butter or oil before adding hot stock helps keep the grains separate; let the finished pilaf rest before serving.

What kind of meat is used in Rice Pilaf with Chickpeas and Meat?

Beef is a common choice for Rice Pilaf with Chickpeas and Meat, and lamb is also used. Cut the meat into bite-sized pieces and cook it until tender before mixing it with the rice, since the rice cooks much faster than most meat.

Which rice works best for Rice Pilaf with Chickpeas and Meat?

A medium- or long-grain rice works well for Rice Pilaf with Chickpeas and Meat because it can cook up fluffy rather than sticky. Rinse the rice and drain it thoroughly before cooking to remove surface starch that can make the grains clump.

Can you make Rice Pilaf with Chickpeas and Meat with canned chickpeas?

Yes, canned chickpeas work well in Rice Pilaf with Chickpeas and Meat. Drain and rinse them, then stir them in toward the end of cooking so they heat through without becoming overly soft or breaking apart.

Why does Rice Pilaf with Chickpeas and Meat turn mushy?

Rice Pilaf with Chickpeas and Meat usually turns mushy when it has too much liquid, excess starch on the rice, or too much stirring during cooking. Rinse and drain the rice well, use measured liquid, and keep the lid on while it cooks.

What should you serve with Rice Pilaf with Chickpeas and Meat?

Serve Rice Pilaf with Chickpeas and Meat with a crisp salad, plain yogurt or a tangy yogurt sauce. Since the pilaf already includes rice, legumes and meat, a fresh, lighter side complements it without making the meal feel overly heavy.

How long does Rice Pilaf with Chickpeas and Meat keep in the fridge?

Rice Pilaf with Chickpeas and Meat keeps in the refrigerator for up to three to four days when promptly stored in a covered container. Refrigerate leftovers soon after serving, and reheat them until steaming hot throughout.

Can you freeze Rice Pilaf with Chickpeas and Meat?

Yes, Rice Pilaf with Chickpeas and Meat can be frozen in airtight, meal-sized containers. The rice may soften slightly after thawing, so cool the pilaf promptly, freeze it, and reheat it thoroughly after defrosting.

Is Rice Pilaf with Chickpeas and Meat a balanced meal?

It can make a satisfying meal because it combines grains, chickpeas and meat. Add vegetables or salad for freshness, and choose a moderate serving if you are watching your blood sugar, since rice contributes a substantial share of the dish's carbohydrates.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026