Greek Rice Pilaf with Vegetables
Greek Rice Pilaf with Vegetables, known as 'Spanaki Rizi,' is a vibrant and aromatic side dish or light main course from Greece. It typically features long-grain rice cooked with a medley of fresh vegetables like tomatoes, onions, and bell peppers, often infused with herbs such as dill, parsley, and mint.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal, providing energy from the rice and fiber from the vegetables. It is generally low in fat and offers essential nutrients like vitamin C, potassium, and iron, with a calorie count ranging from 200 to 300 per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5 g |
| Carbs | 38 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 110 mg |
| Vitamin C | 15 mg |
| Vitamin A | 1200 IU |
| Folate | 60 mcg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this pilaf reflects the Mediterranean emphasis on fresh, seasonal produce and simple yet flavorful preparations, often served alongside grilled meats or fish. Nutritionally, it is unique for its balance of complex carbs and vegetables, making it a wholesome choice that supports digestive health and sustained energy levels.
