AI-generated photo.
Greek · Greece
Gemista
Also called γεμιστά
Gemista, a dish from Greece (γεμιστά).
Pai editors’ mark 4 / 5
Plan, list, and collections
Gemista is cooked in Greece as its own dish. Stuff tomatoes and peppers with rice and herbs and bake them in a little water until the rice is tender. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
79
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 8%
- Carbs 74%
- Fat 19%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 7.2 g, under the 25 g mark.
Suits · Low sodium
About 402 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice274 kcal
- Olive oil62 kcal
- Yellow onion18 kcal
- Tomato14 kcal
- Red bell pepper12 kcal
- Mint1 kcal
Glycemic load
Estimated glycemic load for this count: 50.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 382 kcal.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 287 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 382 kcal | 19% |
| Protein | 7.2 g | 14% |
| Carbohydrate | 70.5 g | 26% |
| Fiber | 3.9 g | 14% |
| Total sugars | 6 g | 12% |
| Fat | 7.9 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 402 mg | 17% |
| Potassium | 469 mg | 10% |
| Calcium | 53 mg | 4% |
| Iron | 4.3 mg | 24% |
| Magnesium | 41 mg | 10% |
| Zinc | 1.2 mg | 11% |
| Vitamin A | 125 mcg | 14% |
| Vitamin C | 77.1 mg | 86% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 2.3 mg | 15% |
| Vitamin K · estimate | 76 mcg | 63% |
| Thiamin (B1) | 0.5 mg | 43% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin (B3) | 4.2 mg | 26% |
| Vitamin B6 | 0.4 mg | 22% |
| Folate | 223 mcg | 56% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is light for the calories, so hunger may return sooner.
- Sodium stays in a comfortable range.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Tomato3 tomatoes320 g
Red bell pepper1 pepper180 g
Dry jasmine rice1.5 cups300 g
Yellow onion1 onion180 g
Mint0.33 cup10 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Flat-leaf parsley0.5 cup15 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set the oven to 400°F / 204°C and leave it for 15 minutes so the rack is actually hot. Weigh tomato, red bell pepper, dry jasmine rice, yellow onion, mint, olive oil, kosher salt, flat-leaf parsley. Gemista is cooked in Greece as its own dish. Stuff tomatoes and peppers with rice and herbs and bake them in a little water until the rice is tender. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Gemista, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Gemista is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Gemista bakes evenly only when the center is not a dome of unmixed batter.
- 🇬🇷 GreeceSouthern Europegreece-gemista-step-4
Gemista, step 5
Step 5 · Bake about 29 min
5Bake at 400°F / 204°C until this is true: A skewer in the center of Gemista comes out with a few moist crumbs, and the top springs back. Start checking at 29 minutes. Opening the door early drops the heat.
Bake about 29 min
- 🇬🇷 GreeceSouthern Europegreece-gemista-step-5
Gemista, step 6
Step 6 · Cool 10 min
6Cool Gemista in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Gemista in this shot order and no other: a knife sliding into the potato or vegetable; a skewer pulled from the center; the fridge shelf where the plate will chill; aromatics softening without color. Slate words for the editor: zester, anchor, undercrust, pebble, kettle, honeyed, hearthside, drift, willow, ramekin.
Cool 10 min
How you know it is done
A skewer in the center of Gemista comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Gemista looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Gemista spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Gemista completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Gemista is cooked by bake in Greece. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.