Rice Pilaf with Tomatoes
Rice Pilaf with Tomatoes, often called 'Riz bi Banadoura' in Arabic, is a comforting and aromatic Middle Eastern staple where fluffy rice is simmered with tomatoes, onions, and warm spices like allspice or cinnamon. It's a fragrant, one-pot dish that serves as a versatile base for grilled meats or can be enjoyed as a hearty vegetarian main. This humble yet flavorful preparation is a beloved home-cooked meal across the Levant and beyond.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich food from the rice, with moderate fat depending on the oil or ghee used, and can be a source of protein if served with legumes or meat. It provides key nutrients like lycopene from the cooked tomatoes, along with B vitamins and minerals from the rice and spices. A typical serving generally falls in the range of 250-350 calories.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 38 g |
| Fat | 5 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.5 mg |
| Magnesium | 35 mg |
| Phosphorus | 85 mg |
| Vitamin C | 12 mg |
| Vitamin A | 450 IU |
| Folate | 40 mcg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this pilaf is a testament to the Middle Eastern talent for transforming simple, pantry-stable ingredients into a deeply satisfying and elegant dish, often served during family gatherings. Nutritionally, the slow cooking of tomatoes in the rice not only melds flavors but also increases the bioavailability of lycopene, a powerful antioxidant.
