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Hearty rice pilaf with beef and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Turkmen Beef Pilaf (220 g) has 387 calories. That works out to 176 calories per 100 g. It contains 49.3 g of carbs, 15.6 g of protein, 14.1 g of fat and 2.9 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 220 g
387
KCAL / 220G
Carbs
49.3g
· 18% DV
Protein
15.6g
· 31% DV
Fat
14.1g
· 18% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 16% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.18 g | |
| Sodium | 517 mg | 22% |
| Total carbohydrate | 49.3 g | 18% |
| Fiber | 2.9 g | 10% |
| Protein | 15.6 g | 31% |
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 cup (medium) | 220 g | 387 kcal |
| 100 g | 100 g | 176 kcal |
| ½ cup (small) | 110 g | 194 kcal |
| 1 cup (medium) | 180 g | 317 kcal |
| 1 cup (large) | 220 g | 387 kcal |
| 1 serving (medium) | 250 g | 440 kcal |
| 1.5 cup (extra large) | 330 g | 581 kcal |
| 1 serving (large) | 350 g | 616 kcal |
| 1 piece (jumbo) | 450 g | 792 kcal |
Calculated from 176 calories per 100 g.
Turkmen Beef Pilaf is a hearty rice dish made with beef and vegetables, associated with Turkmen cooking. Recipes vary between households, but they commonly cook the meat and vegetables with rice in one pot, allowing the grains to absorb the savory cooking liquid.
Beef chuck or another suitable stewing cut works well in Turkmen Beef Pilaf because it becomes tender with slow cooking. Cut the meat into even pieces and cook it before adding the rice; lean, quick-cooking cuts can turn dry if simmered for too long.
Turkmen Beef Pilaf can be seasoned with cumin and black pepper, though there is no single spice blend used in every recipe. Onion, carrots, beef, and the cooking juices provide much of the flavor, so add spices gradually rather than letting them overpower the dish.
Turkmen Beef Pilaf is commonly made in one pot, with the beef and vegetables cooked first and the rice added afterward. Some cooks keep the rice in a layer while it simmers instead of stirring it through, which helps the grains cook evenly and stay intact.
To keep Turkmen Beef Pilaf from getting mushy, rinse the rice, measure the cooking liquid carefully, and avoid stirring while it simmers. Let the finished pilaf rest covered off the heat so moisture settles through the rice without breaking the grains.
Serve Turkmen Beef Pilaf with a crisp salad, plain yogurt, or pickled vegetables. These fresh, tangy sides balance the richness of the beef and rice; the pilaf is substantial enough to be the main dish rather than one of several heavy sides.
Refrigerate Turkmen Beef Pilaf in a covered container promptly after serving and eat it within 3–4 days. Reheat only the portion you plan to eat until it is steaming hot throughout, rather than repeatedly warming and cooling the whole batch.
Yes, Turkmen Beef Pilaf can be frozen in airtight, meal-size portions. The rice may soften slightly after thawing, but the dish remains convenient for later meals; thaw it in the refrigerator and reheat thoroughly before serving.
Yes, you can make Turkmen Beef Pilaf with brown rice, but it needs more cooking time and liquid than white rice. Cook the beef and vegetables until tender first, then follow the brown rice package’s directions and add liquid as needed.
Yes, Turkmen Beef Pilaf can be made without carrots, although they contribute sweetness and color to the dish. Add another vegetable, such as bell pepper, if you want, but keep the rice-to-liquid balance suited to the rice rather than adding extra liquid with the vegetables.
Vitamins
B12
1.21µg · 50% DV
B3
5.94mg · 37% DV
B6
0.44mg · 26% DV
Vitamin A
187µg · 21% DV
Minerals
Selenium
24µg · 44% DV
Manganese
0.84mg · 37% DV
Phosphorus
222mg · 32% DV
Zinc
3.12mg · 28% DV
Sodium
517mg · 22% DV
Potassium ⭐
319mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 387 calories in 1 cup (medium) (220 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.
Turkmen Beef Pilaf is a hearty Central Asian rice dish in which beef and vegetables cook with the rice, allowing their savoury juices and seasoning to flavour the grains. Carrots and onions are common additions, though recipes vary from home to home.
It is usually served as a filling main course, often with a fresh salad or plain yoghurt alongside. For English-speaking readers, it works well as a one-pot family meal and can be prepared ahead for a shared table. Rice provides most of its carbohydrates, while the beef adds protein; vegetables bring colour and some fibre. Use a moderate amount of oil and add extra vegetables if you’d like a lighter, more balanced plate.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.63g
MONOUNSATURATED
6.12g
POLYUNSATURATED
2.49g
Omega 6:3 ratio 34:1
Above the ideal 4:1 (34:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.