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Traditional Turkish pilaf with lamb and chickpeas
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sefriyeli pilaf (200 g) has 336 calories. That works out to 168 calories per 100 g. It contains 49 g of carbs, 12.4 g of protein, 8.4 g of fat and 4.2 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
336
KCAL / 200G
Carbs
49g
· 18% DV
Protein
12.4g
· 25% DV
Fat
8.4g
· 11% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 15% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 49 g | 18% |
| Fiber | 4.2 g | 15% |
| Protein | 12.4 g | 25% |
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 serving (medium) | 200 g | 336 kcal |
| ½ serving (small) | 60 g | 101 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 120 g | 202 kcal |
| 1 cup (medium) | 180 g | 302 kcal |
| 1 piece (large) | 250 g | 420 kcal |
| 1 serving (large) | 300 g | 504 kcal |
| 1 serving (extra large) | 400 g | 672 kcal |
| 2 serving (double) | 400 g | 672 kcal |
Calculated from 168 calories per 100 g.
Sefriyeli pilaf is Turkish rice pilaf cooked with toasted şehriye, a short pasta commonly sold as vermicelli or orzo-style pasta. Recipes vary; some versions also include lamb and chickpeas, making it a more substantial dish.
Rinse the rice until the water runs clearer, drain it well, and toast the şehriye without letting it burn. Cook the pilaf covered over low heat, then let it rest before gently fluffing with a fork.
Either can work, depending on the style of pasta called şehriye in the recipe. Thin vermicelli gives a finer texture, while short, rice-shaped orzo-style pasta is more noticeable; toast it in the cooking fat before adding rice.
Yes, lamb and chickpeas are a traditional, hearty variation of Sefriyeli pilaf. Cook the lamb until tender and use cooked chickpeas, then combine them with the pilaf so the rice absorbs some of their savory flavor.
Sefriyeli pilaf can turn mushy if the rice is not drained, too much cooking liquid is used, or the rice is stirred repeatedly as it cooks. Rinse and drain the rice, keep the lid on, and let the finished pilaf rest.
A medium- or long-grain rice that stays separate after cooking works well for Sefriyeli pilaf. Rinse it before cooking to remove excess surface starch, and drain it thoroughly if you soak it first.
Sefriyeli pilaf pairs well with yogurt, a crisp salad, or grilled vegetables. If yours includes lamb and chickpeas, a fresh salad or a simple yogurt side complements the richer, more filling pilaf.
Refrigerate leftover Sefriyeli pilaf promptly in a covered container rather than leaving it at room temperature. Rice can support the growth of harmful bacteria if left out, so chill leftovers quickly and reheat them thoroughly.
Yes, you can freeze Sefriyeli pilaf in airtight, portion-sized containers once it has cooled. The rice may soften slightly after thawing, so defrost it in the refrigerator and reheat it covered with a little water.
Add a small splash of water, cover the Sefriyeli pilaf, and warm it gently on the stove or in the microwave. Stir once it is hot throughout; covering it traps steam and helps restore moisture to the rice.
Vitamins
B12
0.36µg · 15% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
B5
0.64mg · 13% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.56mg · 24% DV
Phosphorus
136mg · 19% DV
Sodium
440mg · 19% DV
Potassium ⭐
240mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 336 calories in 1 serving (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.
Sefriyeli pilaf is a Turkish rice pilaf cooked with short vermicelli or orzo, which is toasted before the liquid is added. This version also includes lamb and chickpeas, making it a more substantial dish than a simple rice side.
The grains should be tender and separate, with a gently toasted, savoury flavour. In Turkey it may accompany a home-cooked main, or be served as a meal in its own right; yoghurt, cacık or pickles make refreshing partners. It is mainly a source of carbohydrate, while the lamb and chickpeas add protein and the chickpeas contribute fibre. For a lighter plate, serve a smaller portion with salad or use less oil in the pilaf.
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.
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.
No known major allergens
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
SATURATED
2.2g
MONOUNSATURATED
3g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.