1 serving (medium) of Zucchini Dish with Basmati Rice (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 43.5 g of carbs, 6 g of protein, 10.3 g of fat and 4.3 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.

What is Zucchini Dish with Basmati Rice?

Zucchini Dish with Basmati Rice brings tender zucchini together with fragrant basmati rice in a simple, home-style vegetable dish. It draws on the Turkish tradition of cooking vegetables gently, often with onion, tomato and olive oil, though recipes vary. The rice makes the dish more sustaining while letting the zucchini remain the main feature.

The zucchini turns soft and juicy, while the rice may stay distinct or thicken the cooking juices slightly. In Turkey it can be served warm or at room temperature as a light lunch or dinner, often with yoghurt and salad; elsewhere, it works well as a vegetable-led main or side. At 112 calories per 100 g, it is a relatively light meal; use oil sparingly or pair it with extra vegetables for a lighter plate.

Zucchini Dish with Basmati Rice Nutrition Facts

Selected: 100 g

112

KCAL / 100G

Carbs

17.4g

· 6% DV

Protein

2.4g

· 5% DV

Fat

4.1g

· 5% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 8% · Fat 32%

Zucchini Dish with Basmati Rice Vitamins & Minerals

Vitamins

Vitamin C

9.5mg · 11% DV

0.14mg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

Minerals

Selenium

3.8µg · 7% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

Sodium

145mg · 6% DV

How Nutritious Is Zucchini Dish with Basmati Rice?

Nutrient density

Medium

48/ 100

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

41/ 100

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.

Zucchini Dish with Basmati Rice Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini Dish with Basmati Rice

To burn the 112 calories in 100 g:

🚶

28min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zucchini Dish with Basmati Rice 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 Zucchini Dish with Basmati Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini Dish with Basmati Rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Zucchini Dish with Basmati Rice Fat Profile

SATURATED

0.58g

MONOUNSATURATED

2.58g

POLYUNSATURATED

0.56g

⚖️

Omega 6:3 ratio 17.3:1

Above the ideal 4:1 (17.3:1).

Compare Zucchini Dish with Basmati Rice

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Foods Similar to Zucchini Dish with Basmati Rice

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Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Potato Salad

110 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini Dish with Basmati Rice

How do you make zucchini dish with basmati rice?

To make zucchini dish with basmati rice, sauté chopped onion and zucchini in a little oil, then stir in rinsed basmati rice. Add hot water, cover, and cook gently until the rice is tender and the zucchini is soft but not falling apart.

What ingredients go into zucchini dish with basmati rice?

The basic ingredients for zucchini dish with basmati rice are zucchini, basmati rice, onion, oil, water, and salt. Tomato, garlic, dill, or mint can be added for extra flavor; recipes vary, so these are optional rather than essential.

Can you cook the zucchini and basmati rice together in one pot?

Yes, zucchini and basmati rice can cook together in one pot, which lets the rice absorb the cooking liquid and vegetable flavors. Add the zucchini and rice with enough hot water, then keep the pot covered and avoid stirring repeatedly.

Why does zucchini dish with basmati rice turn watery?

Zucchini dish with basmati rice can turn watery because zucchini releases moisture as it cooks, especially when cut very small or cooked uncovered for too long. Use a moderate amount of added water, cut the zucchini into larger pieces, and simmer gently with the lid on.

What spices go well in zucchini dish with basmati rice?

Black pepper, cumin, paprika, and dried mint work well in zucchini dish with basmati rice. For a fresher flavor, add chopped dill or parsley near the end of cooking; use spices sparingly so they do not overpower the mild zucchini.

Can you use brown rice in zucchini dish with basmati rice?

Yes, brown rice can replace basmati rice in zucchini dish with basmati rice, but it takes longer to cook and usually needs more liquid. Partially cook the brown rice first, or add it earlier than the zucchini so the vegetables do not become mushy.

What should you serve with zucchini dish with basmati rice?

Serve zucchini dish with basmati rice with plain yogurt, a crisp salad, or grilled vegetables. Because the dish already contains rice, a light side is usually a better match than another grain or a large serving of bread.

How long does zucchini dish with basmati rice keep in the fridge?

Zucchini dish with basmati rice keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not leave cooked rice sitting at room temperature for a long time.

Can you freeze zucchini dish with basmati rice?

Yes, you can freeze zucchini dish with basmati rice, although the zucchini may become softer and the rice less fluffy after thawing. Cool it promptly, portion it into airtight containers, thaw it in the refrigerator, and reheat it thoroughly before serving.

Is zucchini dish with basmati rice a good choice for weight loss?

Zucchini dish with basmati rice can fit into a weight-loss meal plan as a vegetable-based meal, especially when prepared with modest oil. Its rice still contributes energy, so pair it with a source of protein, such as beans or yogurt, if you want a more filling meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026