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Artichoke and Pea Basmati Rice Pilaf Calories
Contains fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Artichoke and Pea Basmati Rice Pilaf (180 g) has 275 calories. That works out to 153 calories per 100 g. It contains 49.5 g of carbs, 6.7 g of protein, 6.5 g of fat and 4.3 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Artichoke and Pea Basmati Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
275
KCAL / 180G
Carbs
49.5g
· 18% DV
Protein
6.7g
· 13% DV
Fat
6.5g
· 8% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 9% · Fat 21%
Artichoke and Pea Basmati Rice Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 275 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 4.3 g | 15% |
| Protein | 6.7 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Artichoke and Pea Basmati Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 275 kcal |
| 1 tablespoon (diced) | 15 g | 23 kcal |
| ½ cup (small) | 90 g | 138 kcal |
| 100 g | 100 g | 153 kcal |
| 1 serving (small) | 150 g | 230 kcal |
| 1 cup (whole) | 180 g | 275 kcal |
| 1 serving (large) | 220 g | 337 kcal |
| 1.5 cup (large) | 270 g | 413 kcal |
Calculated from 153 calories per 100 g.
Frequently Asked Questions About Artichoke and Pea Basmati Rice Pilaf
How do you make Artichoke and Pea Basmati Rice Pilaf?
Rinse and drain the basmati rice, then briefly sauté it before adding chopped artichokes and cooking liquid. Simmer covered until the rice is tender, adding the peas near the end so they warm through without becoming mushy. Let the pilaf rest before fluffing.
Can you use frozen artichokes in Artichoke and Pea Basmati Rice Pilaf?
Yes, frozen artichokes work well in Artichoke and Pea Basmati Rice Pilaf. Thaw and drain them first to avoid adding excess water, then stir them in according to how tender they are; already-cooked pieces need less time than raw artichokes.
Why does Artichoke and Pea Basmati Rice Pilaf turn mushy?
Artichoke and Pea Basmati Rice Pilaf can turn mushy if there is too much liquid, the rice cooks for too long, or it is stirred repeatedly. Rinse and drain the rice, keep the lid on while it simmers, and fluff it gently once rested.
Should you rinse basmati rice for Artichoke and Pea Basmati Rice Pilaf?
Yes, rinsing basmati rice until the water is mostly clear removes loose surface starch and helps the grains stay separate in Artichoke and Pea Basmati Rice Pilaf. Drain it well before sautéing so excess rinse water does not affect the cooking liquid.
When should you add peas to Artichoke and Pea Basmati Rice Pilaf?
Add the peas toward the end of cooking Artichoke and Pea Basmati Rice Pilaf. They need only enough time to heat through and become tender, so adding them early can make them soft and dull in color, especially if they are already cooked.
Can canned artichoke hearts go in Artichoke and Pea Basmati Rice Pilaf?
Yes, canned artichoke hearts are convenient in Artichoke and Pea Basmati Rice Pilaf. Drain and rinse them to remove excess brine, then add them late in cooking because they are already tender and can break apart if simmered too long.
What can you serve with Artichoke and Pea Basmati Rice Pilaf?
Serve Artichoke and Pea Basmati Rice Pilaf with a crisp salad, yogurt sauce, or roasted vegetables for a meat-free meal. It also works as a side for grilled fish or chicken, since its mild artichoke flavor does not overpower simply seasoned mains.
Is Artichoke and Pea Basmati Rice Pilaf a traditional dish?
Artichoke and Pea Basmati Rice Pilaf is better described as a modern combination than a single traditional dish with one fixed recipe. Basmati rice, artichokes, and peas are used in different regional cuisines, and seasoning and cooking methods vary by household.
How long does Artichoke and Pea Basmati Rice Pilaf keep in the fridge?
Store Artichoke and Pea Basmati Rice Pilaf in a covered container in the refrigerator and use it within three days. Cool it promptly rather than leaving cooked rice at room temperature for an extended period, and reheat only the portion you plan to eat.
Can you make Artichoke and Pea Basmati Rice Pilaf ahead of time?
Yes, you can cook Artichoke and Pea Basmati Rice Pilaf ahead and refrigerate it once cooled. For the best texture, keep the peas slightly firm when cooking and reheat the pilaf covered with a small splash of water until steaming hot.
Artichoke and Pea Basmati Rice Pilaf Vitamins & Minerals
Vitamins
Vitamin K
26.1µg · 22% DV
Folate
63µg · 16% DV
B3
2.25mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.86mg · 37% DV
Selenium
15µg · 27% DV
Copper
0.22mg · 24% DV
Phosphorus
128mg · 18% DV
Sodium
324mg · 14% DV
Potassium ⭐
284mg · 8% DV
Artichoke and Pea Basmati Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke and Pea Basmati Rice Pilaf
To burn the 275 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke and Pea Basmati Rice Pilaf?
Artichoke and Pea Basmati Rice Pilaf brings fragrant, long-grain basmati together with artichokes and peas. It draws on the broad pilaf tradition found across South Asia and the Middle East, while the vegetables give it a fresh, home-cooked feel. The rice is cooked until tender, ideally with the grains still distinct; artichokes add a mild, earthy note and peas a gentle sweetness.
Serve it as a side or a simple vegetarian main, with yoghurt, salad or grilled vegetables. It provides fibre and some plant protein, while rice supplies most of its energy. For a lighter version, use a modest amount of oil and add extra vegetables; herbs and lemon also pair well with its gentle flavour.
How Nutritious Is Artichoke and Pea Basmati Rice Pilaf?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke and Pea Basmati Rice Pilaf Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke and Pea Basmati Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Artichoke and Pea Basmati Rice Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke and Pea Basmati Rice Pilaf Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.05g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.