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Traditional pilaf from Yozgat, Turkey, made with rice and beans.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Yozgat Pilavi (Bean Pilaf) (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 49.5 g of carbs, 7.6 g of protein, 3.8 g of fat and 5.8 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
49.5g
· 18% DV
Protein
7.6g
· 15% DV
Fat
3.8g
· 5% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 5.8 g | 21% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 cup (small) | 150 g | 218 kcal |
| 1 cup (medium) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 serving (extra large) | 350 g | 508 kcal |
| 2 serving (double) | 360 g | 522 kcal |
Calculated from 145 calories per 100 g.
Yozgat pilavi is a Turkish regional rice dish in which beans are cooked with the rice rather than served as a separate side. The combination makes it a hearty pilaf, and family recipes can vary in seasoning and preparation.
Yozgat pilavi is made by briefly sautéing rinsed rice, then cooking it with softened beans and hot water or stock until the liquid is absorbed. Cooking dried beans separately first helps them stay intact while the rice finishes.
Dried white beans are a common choice for Yozgat pilavi. Cook them until tender before adding them to the rice so both ingredients finish cooking at a similar pace; some home versions may use another bean variety.
No. In Yozgat pilavi, the beans are incorporated into the pilaf and cook with the rice, while a beans-and-rice plate typically keeps the two dishes separate. Cooking them together lets the rice take on the beans’ flavor.
A medium- or long-grain rice that holds its shape works well in Yozgat pilavi. Rinse it until the water runs clearer and drain it thoroughly before cooking; excess surface starch can make the finished pilaf sticky.
Yes, canned beans can be used in Yozgat pilavi. Drain and rinse them, then fold them in near the end of cooking so they warm through without breaking apart or turning mushy while the rice cooks.
Yozgat pilavi can turn mushy if there is too much cooking liquid, the rice is not drained after rinsing, or the beans are added before they are tender. Measure the liquid carefully and cook the rice gently with the lid on.
Yogurt, a crisp salad, or pickled vegetables pair well with Yozgat pilavi. Since the dish already combines rice and beans, a fresh or tangy side balances its hearty texture without competing with its flavor.
Refrigerate leftover Yozgat pilavi promptly in a covered container. Use it within a few days, and avoid repeatedly cooling and reheating the same batch; setting aside only the portion you plan to eat helps preserve its texture.
Yes, Yozgat pilavi can be frozen in airtight, single-meal portions, though the rice may soften after thawing. Thaw it safely and reheat it until steaming hot, adding a little water if the grains seem dry.
Vitamins
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
B5
0.54mg · 11% DV
Folate
32.4µg · 8% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.16mg · 18% DV
Phosphorus
115mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 261 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.
Yozgat Pilavi (Bean Pilaf) is a traditional dish from Yozgat, Turkey, made by cooking rice and beans together. It brings the familiar, gently savory character of a rice pilaf together with the heartier texture of beans, making it a straightforward home-style meal.
In Turkey, it may be served as a main dish or alongside other dishes, often with yoghurt or a fresh salad. For English-speaking readers elsewhere, it also works well as a filling vegetarian lunch or as a side for grilled vegetables. Rice makes it chiefly a source of carbohydrates, while the beans contribute fibre and plant protein; it has 3.2 g of fibre per 100 g. Pair it with a crisp salad for 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
✓ 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
0.72g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.