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Tomato beef eggplant orzo pilaf Calories
Protein-rich one-pot meal with vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato beef eggplant orzo pilaf (250 g) has 378 calories. That works out to 151 calories per 100 g. It contains 47 g of carbs, 18 g of protein, 13.8 g of fat and 5.3 g of fiber. Its 1.6 µg of B12 covers 65% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Tomato beef eggplant orzo pilaf Nutrition Facts
Selected: 1 serving (medium) · 250 g
378
KCAL / 250G
Carbs
47g
· 17% DV
Protein
18g
· 36% DV
Fat
13.8g
· 18% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 19% · Fat 32%
Tomato beef eggplant orzo pilaf nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 3.88 g | 19% |
| Trans fat | 0.2 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 47 g | 17% |
| Fiber | 5.3 g | 19% |
| Protein | 18 g | 36% |
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 Tomato beef eggplant orzo pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 378 kcal |
| 1 tablespoon (small) | 20 g | 30 kcal |
| 100 g | 100 g | 151 kcal |
| 1 cup (small) | 180 g | 272 kcal |
| 1 serving (large) | 350 g | 529 kcal |
| 2 cup (double) | 360 g | 544 kcal |
| 1 serving (extra large) | 450 g | 680 kcal |
| 1 pack (large) | 500 g | 755 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Tomato beef eggplant orzo pilaf
How do you make tomato beef eggplant orzo pilaf?
Tomato beef eggplant orzo pilaf is made by cooking the beef until tender, then adding the eggplant, tomato, orzo, and hot stock. Brown the ingredients in stages, add enough liquid for the orzo to cook, and simmer covered until tender.
What is orzo in tomato beef eggplant orzo pilaf?
Orzo is a small, rice-shaped pasta, usually made from wheat, rather than a type of rice. In tomato beef eggplant orzo pilaf, it is cooked in the same pot with the meat, vegetables, and cooking liquid.
How do you keep tomato beef eggplant orzo pilaf from getting mushy?
Use measured liquid and stop cooking tomato beef eggplant orzo pilaf as soon as the orzo is tender. Tomatoes release extra moisture, so account for their juices, keep the pot covered over low heat, and let the pilaf rest briefly before serving.
What cut of beef is best for tomato beef eggplant orzo pilaf?
Stewing beef, such as chuck cut into small pieces, works well in tomato beef eggplant orzo pilaf because it becomes tender during slow cooking. Brown it first and cook it until nearly tender before adding the orzo, which cooks much faster.
Should you cook the eggplant before adding it to tomato beef eggplant orzo pilaf?
No, you do not have to cook the eggplant separately for tomato beef eggplant orzo pilaf. Brown the cubes in the pot before adding the liquid, or roast them first if you want a firmer, more deeply browned texture with less oil.
Can you use rice instead of orzo in tomato beef eggplant orzo pilaf?
Yes, rice can replace the orzo in tomato beef eggplant orzo pilaf, but it will need a different cooking time and liquid amount. Add rice according to its package directions and avoid assuming that pasta-to-liquid proportions will work unchanged.
What can you serve with tomato beef eggplant orzo pilaf?
A crisp green salad or plain yogurt pairs well with tomato beef eggplant orzo pilaf. Since the dish already combines beef, pasta, and vegetables, a light side is usually more suitable than another rich or starchy dish.
How long does tomato beef eggplant orzo pilaf last in the fridge?
Tomato beef eggplant orzo pilaf keeps for up to 3 days in a covered container in the refrigerator. Cool it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat until steaming hot.
Can you freeze tomato beef eggplant orzo pilaf?
Yes, tomato beef eggplant orzo pilaf can be frozen, although the orzo may soften after thawing. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating thoroughly.
Can tomato beef eggplant orzo pilaf be made without beef stock?
Yes, make tomato beef eggplant orzo pilaf with hot water or vegetable stock instead of beef stock. The beef and vegetables still add flavor, so taste the cooking liquid before adding extra salt or stock concentrate.
Tomato beef eggplant orzo pilaf Vitamins & Minerals
Vitamins
B12
1.55µg · 65% DV
B3
6mg · 38% DV
B6
0.48mg · 28% DV
B2
0.25mg · 19% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
263mg · 38% DV
Copper
0.33mg · 37% DV
Manganese
0.75mg · 33% DV
Sodium
575mg · 25% DV
Potassium ⭐
538mg · 16% DV
Tomato beef eggplant orzo pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato beef eggplant orzo pilaf
To burn the 378 calories in 1 serving (medium) (250 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 Tomato beef eggplant orzo pilaf?
Tomato beef eggplant orzo pilaf is a Turkish-style one-pot dish of orzo—small pasta shaped like grains of barley—cooked with beef, aubergine and tomato. Despite its name, orzo is pasta rather than a grain; it absorbs the savoury juices as everything cooks together.
The tender pasta and beef are balanced by soft aubergine and the gentle tang of tomato. In Turkey, it makes a hearty lunch or dinner, often served with a salad or yoghurt; elsewhere, it works just as well as a complete weeknight meal. It offers protein alongside vegetables. For a lighter pot, use lean beef and keep the added oil modest.
How Nutritious Is Tomato beef eggplant orzo pilaf?
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 Tomato beef eggplant orzo pilaf 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 Tomato beef eggplant orzo pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Tomato beef eggplant orzo pilaf 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
Tomato beef eggplant orzo pilaf Fat Profile
SATURATED
3.88g
MONOUNSATURATED
6.13g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 20.5:1
Above the ideal 4:1 (20.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.