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Couscous pilaf with tarhana Calories
Hearty pilaf made with couscous and tarhana, rich in fiber and flavor
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Couscous pilaf with tarhana (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 45.9 g of carbs, 7.6 g of protein, 2.2 g of fat and 4.7 g of fiber. Its 0.2 mg of B1 covers 14% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Couscous pilaf with tarhana Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
45.9g
· 17% DV
Protein
7.6g
· 15% DV
Fat
2.2g
· 3% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Couscous pilaf with tarhana nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 45.9 g | 17% |
| Fiber | 4.7 g | 17% |
| Protein | 7.6 g | 15% |
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 Cup of Couscous pilaf with tarhana?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1 bottle (large) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 2 serving (large) | 400 g | 520 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Couscous pilaf with tarhana
What is couscous pilaf with tarhana?
Couscous pilaf with tarhana is a Turkish-style pilaf made with small pasta-like couscous and tarhana, a fermented dried mixture commonly made with flour, yogurt, and vegetables. Tarhana gives the dish a tangy, savory flavor.
How do you make couscous pilaf with tarhana?
Couscous pilaf with tarhana is made by briefly toasting the couscous, then simmering it with tarhana dissolved in hot water or stock. Stirring the tarhana into liquid first helps it blend evenly into the pilaf.
Is the couscous in couscous pilaf with tarhana the same as North African couscous?
No, couscous pilaf with tarhana usually uses Turkish kuskus, small pasta pieces, rather than the tiny steamed semolina granules used in North African couscous. The two products cook differently, so they are not always interchangeable in this pilaf.
What does tarhana add to couscous pilaf with tarhana?
Tarhana adds a pleasantly tangy, fermented flavor and helps give couscous pilaf with tarhana a fuller texture. Its taste can vary by household recipe because tarhana blends differ in their ingredients and seasoning.
When should you add tarhana to couscous pilaf with tarhana?
Add tarhana to couscous pilaf with tarhana after toasting the couscous, mixing the tarhana into the cooking liquid first. Adding it dry can leave lumps in the finished dish.
How is couscous pilaf with tarhana different from plain couscous pilaf?
Couscous pilaf with tarhana has a noticeable sour-savory taste and a richer coating from the tarhana, while plain couscous pilaf is milder. The tarhana also makes the dish distinct from a simple seasoned pasta pilaf.
What should you serve with couscous pilaf with tarhana?
Serve couscous pilaf with tarhana with plain yogurt, a crisp salad, or grilled vegetables. It also works as a side for roasted chicken or beans when you want a more filling meal.
How do you keep couscous pilaf with tarhana from turning mushy?
To keep couscous pilaf with tarhana from turning mushy, add the cooking liquid gradually and avoid stirring it constantly. Let the cooked pilaf rest covered briefly so the couscous can settle and absorb remaining moisture.
Can you make couscous pilaf with tarhana without tomato paste?
Yes, couscous pilaf with tarhana can be made without tomato paste. Tarhana already brings plenty of flavor, so you can season the pilaf with butter or oil, salt, and mild spices instead.
How long does couscous pilaf with tarhana keep in the fridge?
Couscous pilaf with tarhana keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and only take out the portion you plan to reheat.
Couscous pilaf with tarhana Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.44mg · 9% DV
B5
0.41mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Selenium
7.38µg · 13% DV
Sodium
306mg · 13% DV
Copper
0.11mg · 12% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
94mg · 3% DV
Couscous pilaf with tarhana Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Couscous pilaf with tarhana
To burn the 234 calories in 1 cup (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 Couscous pilaf with tarhana?
Couscous pilaf with tarhana combines small couscous grains with tarhana, a traditional Turkish mixture typically fermented from yogurt, flour and vegetables, then dried. Stirred into the pilaf as it cooks, it gives the dish a gently tangy, savoury depth and a fuller texture than plain couscous.
In Turkey it is served warm as a side for home-cooked meals, often alongside yoghurt or a fresh salad. The grains should be tender but distinct, with tarhana lending much of the flavour. It is a filling, carbohydrate-led dish with some fibre. For a lighter plate, use oil sparingly and serve it with plenty of vegetables; it also pairs well with grilled vegetables or beans.
How Nutritious Is Couscous pilaf with tarhana?
Nutrient density
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.
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 Couscous pilaf with tarhana Processed?
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.
Does Couscous pilaf with tarhana Contain Allergens?
Contains these allergens:
Which Diets Is Couscous pilaf with tarhana Good For?
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
Couscous pilaf with tarhana Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.