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Rice Pilaf with Meat and Chickpeas Calories
Hearty main dish rich in protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rice Pilaf with Meat and Chickpeas (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 41 g of carbs, 13 g of protein, 7.6 g of fat and 4.1 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Rice Pilaf with Meat and Chickpeas Nutrition Facts
Selected: 1 serving (medium) · 180 g
297
KCAL / 180G
Carbs
41g
· 15% DV
Protein
13g
· 26% DV
Fat
7.6g
· 10% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 18% · Fat 24%
Rice Pilaf with Meat and Chickpeas nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 4.1 g | 15% |
| Protein | 13 g | 26% |
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 Rice Pilaf with Meat and Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 297 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (small) | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 1 cup (medium) | 200 g | 330 kcal |
| 1 serving (large) | 250 g | 413 kcal |
| 1 serving (extra large) | 300 g | 495 kcal |
| 2 serving (double) | 360 g | 594 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Rice Pilaf with Meat and Chickpeas
How do you make Rice Pilaf with Meat and Chickpeas?
Brown the meat first, then cook it until tender before adding rinsed rice, cooked chickpeas, and broth. Simmer covered until the liquid is absorbed, then let the Rice Pilaf with Meat and Chickpeas rest before fluffing.
What meat is used in Rice Pilaf with Meat and Chickpeas?
Rice Pilaf with Meat and Chickpeas is commonly made with diced beef or lamb. Beef gives it a milder flavor, while lamb tastes richer; cook the meat until tender before combining it with the rice.
How do you keep Rice Pilaf with Meat and Chickpeas from getting mushy?
Rinse the rice until the water runs mostly clear, drain it well, and avoid stirring while Rice Pilaf with Meat and Chickpeas simmers. Once the liquid is absorbed, let it rest covered so the grains finish steaming without breaking.
Should you soak rice for Rice Pilaf with Meat and Chickpeas?
Soaking rice can help Rice Pilaf with Meat and Chickpeas cook more evenly and produce distinct grains. If you soak it, drain and rinse it well first, and use less cooking liquid than you would for unsoaked rice.
Can you use canned chickpeas in Rice Pilaf with Meat and Chickpeas?
Yes, canned chickpeas work well in Rice Pilaf with Meat and Chickpeas. Drain and rinse them, then add them near the end of cooking so they heat through without becoming too soft.
What rice is best for Rice Pilaf with Meat and Chickpeas?
Long-grain rice such as basmati is a good choice for Rice Pilaf with Meat and Chickpeas because it tends to cook into separate grains. Turkish-style pilaf is also commonly made with baldo rice, which gives a plumper, softer result.
What is the difference between Rice Pilaf with Meat and Chickpeas and Turkish chickpea rice?
Rice Pilaf with Meat and Chickpeas includes meat as well as chickpeas, while Turkish chickpea rice may be served with chickpeas alone or with meat added on top. The name and preparation vary between homes and regional versions.
What do you serve with Rice Pilaf with Meat and Chickpeas?
Serve Rice Pilaf with Meat and Chickpeas with yogurt, a crisp salad, or pickles. These cool, tangy sides balance the savory meat and filling rice without competing with the chickpeas.
How long does Rice Pilaf with Meat and Chickpeas last in the fridge?
Store Rice Pilaf with Meat and Chickpeas in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate it promptly after cooking, and reheat leftovers until steaming hot throughout.
Can you freeze Rice Pilaf with Meat and Chickpeas?
Yes, Rice Pilaf with Meat and Chickpeas can be frozen in airtight, portion-sized containers. The rice may soften slightly after thawing; defrost it in the refrigerator and reheat with a small splash of water.
Rice Pilaf with Meat and Chickpeas Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B6
0.23mg · 14% DV
B1
0.16mg · 13% DV
Biotin
3.78µg · 13% DV
Minerals
Copper
0.25mg · 28% DV
Selenium
12µg · 22% DV
Phosphorus
140mg · 20% DV
Zinc
1.98mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
333mg · 10% DV
Rice Pilaf with Meat and Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice Pilaf with Meat and Chickpeas
To burn the 297 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 Rice Pilaf with Meat and Chickpeas?
Rice pilaf with meat and chickpeas is a hearty dish of separate, seasoned rice grains cooked with pieces of meat and chickpeas. Pilaf has deep roots across the region, and this combination is familiar in Turkish home cooking, where the rice may be enriched with cooking broth and a little fat. Recipes vary, but the chickpeas add a gently nutty note and a firmer bite alongside the tender meat.
In Turkey it is often served as a filling main course, with salad, pickles or a cooling yogurt side. English-speaking diners can enjoy it as a one-pot-style meal, or serve it with greens to balance its richness. It provides protein and fibre as well as carbohydrates; a smaller amount of oil and a generous side of vegetables make for a lighter plate.
How Nutritious Is Rice Pilaf with Meat and Chickpeas?
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 Rice Pilaf with Meat and Chickpeas 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 Meat and Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Rice Pilaf with Meat and Chickpeas 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 Meat and Chickpeas Fat Profile
SATURATED
2.16g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.