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Prepare the Meat
If you are using chicken, beef, or lamb, season it with salt and pepper, and brown it in a large pot with a bit of oil. Remove the meat from the pot and set it aside.
Syrian Rice
Syrian Rice has 135.8 calories per serving (1 Small Cup) — that's 136.3 calories per 100g. It provides 5.1g protein, 17.6g carbs, and 5g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 2.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Syrian Rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories135.8 kcal
- Carbs17.6 g (70.5 kcal)
- Protein5.1 g (20.5 kcal)
- Fats5.0 g (44.8 kcal)
Nutrition Label
Syrian Rice
- Serving Size1 Small Cup (100 g)
- Calories135.8 kcal
- Carbs17.6 g
- Fiber2.7 g
- Sugar1.6 g
- Protein5.1 g
- Fat5.0 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat0.9 g
- Cholesterol14.9 mg
- Sodium86.6 mg
Nutrition per 100g
- Calories136.3 kcal
- Carbs17.7 g
- Fiber2.7 g
- Sugar1.6 g
- Protein5.1 g
- Fat5.0 g
- Cholesterol15.0 mg
- Sodium86.9 mg
1 serving = 99.6g
Cooking time: 10 minutes
Serves: 31 persons
Ingredients
Papaya dried
2 Table Spoon
Potato
100 Grams
Green peas raw
100 Grams
Cauliflower
200 Grams
Carrot orange
200 Grams
Garlic small clove
20 Grams
Onion big
250 Grams
Cardamom green
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Chicken poultry thigh skinless
500 Grams
Rice bran oil
4 Table Spoon
Salt
1 Tea Spoon
Water
1000 Milliliter
Cumin powder
2 Table Spoon
Black pepper powder
1 Tea Spoon
Coriander powder
2 Table Spoon
Basmati rice
500 Grams
Cinnamon powder
1 Tea Spoon
Oregano dried
1 Table Spoon
Thyme dried
1 Table Spoon
Onion powder
1 Table Spoon
Chilli flakes
1 Table Spoon
Instructions
1
2
Clean the meat
Clean the meat and chop it accordingly.
3
Clean the vegetables
Clean the vegetables and chop them.
4
Prepare the spice mix powder
In a bowl, combine all the ground spices and dried herbs.Mix well to ensure all the ingredients are evenly distributed.Taste the spice mix and adjust the salt and cayenne pepper to suit your preference. You can make it spicier by adding more cayenne pepper or milder by reducing it.Transfer the spice mix to an airtight container or a spice jar with a tight-fitting lid.
5
Fry the Vegetables:
In the same pot, fry the potatoes, cauliflower and carrots until they develop a golden color. Remove them from the pot and set them aside.
6
Prepare the Rice
Rinse the rice under cold water until the water runs clear. In a separate pot, bring 4 cups of water to a boil, add 2 tablespoons of vegetable oil, and 1 teaspoon of salt. Stir in the rice, reduce the heat to low, cover, and simmer for about 15-20 minutes until the rice is partially cooked. You want it slightly undercooked as it will continue to cook in the final steps.
7
Layering
In a large, deep pot or the traditional "makloubeh" pot, start by layering the cooked meat (if using) at the bottom of the pot. Next, add a layer of sliced onions, minced garlic, and half of the green peas. Sprinkle some of the ground spices (cinnamon, allspice, cardamom, and turmeric) over this layer.
8
Add the Vegetables
Carefully arrange the fried eggplant, potatoes, cauliflower, and carrots on top of the meat and onion layer. Then, add the remaining green peas.
9
Final Rice Layer
Carefully spoon the partially cooked rice over the vegetables and flatten it out using the back of a spoon. Press down gently to compact the layers.
10
Cooking
Cover the pot and cook on low heat for about 30-40 minutes. This slow cooking allows the flavors to meld together. You can also place a heavy lid or a heatproof plate on top of the rice to help it cook evenly.
11
Serving
To serve, carefully flip the pot onto a large serving platter. The rice will now be on the bottom, and the layers of meat and vegetables will be on top, creating a beautiful presentation.
12
Serve it
Serve it with a simple salad, yogurt, or tahini sauce.
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Syrian Rice | Aloo gobhi sabzi | Alu Phulkopi Torkari | Batatyachi Phulori Kari |
|---|---|---|---|---|
| Calories | 135.8 kcal | 69.4 kcal | 69.4 kcal | 69.4 kcal |
| Carbs | 17.6 g | 7 g | 7 g | 7 g |
| Protein | 5.1 g | 2 g | 2 g | 2 g |
| Fat | 5 g | 3.7 g | 3.7 g | 3.7 g |
| Fiber | 2.7 g | 3.3 g | 3.3 g | 3.3 g |
| Sugar | 1.6 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 86.6 mg | 419.8 mg | 419.8 mg | 419.8 mg |
| Cholesterol | 14.9 mg | 2.3 mg | 2.3 mg | 2.3 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 135.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (14.9mg) and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~99.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Syrian Rice stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (271.6-407.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Syrian Rice contains 135.8 kcal (5.1g protein, 17.6g carbs, 5g fat). That's 136.3 kcal per 100g. You can track exact portions in the Hint app.
At just 135.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Syrian Rice has 5.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Syrian Rice is light enough for dinner at 135.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Syrian Rice is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
