Squash Pilaf with Tomato
Squash Pilaf with Tomato is a savory, aromatic dish featuring tender squash cubes cooked with rice, tomatoes, and a blend of warm spices. It is a staple in Middle Eastern and Mediterranean cuisines, often served as a comforting side or a light main course. The dish balances the natural sweetness of squash with the tanginess of tomatoes and the earthiness of cumin and coriander.
🍽️ Nutrition at a glance
This dish is moderately high in carbohydrates due to the rice and squash, with a modest amount of protein and healthy fats from olive oil. It provides key nutrients like vitamin A, vitamin C, potassium, and dietary fiber, with a rough calorie ballpark of 250-300 kcal per serving.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 5.5 g |
| Carbs | 48 g |
| Fat | 8 g |
| Fiber | 4.5 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 18 mg |
| Potassium | 380 mg |
| Iron | 2.1 mg |
| Magnesium | 45 mg |
| Phosphorus | 95 mg |
| Folate | 60 mcg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Squash Pilaf with Tomato is culturally significant in many Middle Eastern households, often prepared during harvest seasons to celebrate the abundance of fresh produce. Nutritionally, the combination of squash and tomatoes offers a rich source of antioxidants, particularly beta-carotene and lycopene, which support eye health and immune function.
