Tomato Pilaf
Tomato Pilaf is a flavorful Middle Eastern-inspired rice dish where long-grain rice is simmered in a rich, savory tomato-based broth, often with onions, garlic, and warm spices like cumin or allspice. It's a comforting staple, frequently served alongside grilled meats, stews, or as a hearty vegetarian main, and is a common sight in home cooking across the Levant and surrounding regions.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice, with moderate fat depending on the oil used and any added ingredients. It provides key nutrients like lycopene from the tomatoes, B vitamins from the rice, and small amounts of fiber and iron, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 6 g |
| Carbs | 52 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Vitamin C | 15 mg |
| Vitamin A | 800 IU |
| Folate | 60 mcg |
| Magnesium | 40 mg |
| Phosphorus | 120 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf (or 'ruz') is a cornerstone of Middle Eastern hospitality, with countless family variations passed down through generations. Nutritionally, cooking rice in a tomato base not only adds flavor but also increases the bioavailability of certain antioxidants like lycopene, making it a more nutrient-dense preparation than plain steamed rice.
