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Basmati Pilaf with Vegetables Calories
Light and nutritious pilaf made with basmati rice and vegetables like carrots, peas, and corn.
CALORIES
GI
POTASSIUM
FIBER
Basmati Pilaf with Vegetables Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
24.5g
· 82%
Protein
2.7g
· 9%
Fat
1.2g
· 9%
Fiber
2g
Basmati Pilaf with Vegetables Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.7mg · 4% DV
B5
0.2mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Phosphorus
38mg · 5% DV
Selenium
2.1µg · 4% DV
Magnesium
13mg · 3% DV
Potassium ⭐
55mg · 2% DV
Basmati Pilaf with Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Pilaf with Vegetables 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 Basmati Pilaf with Vegetables Contain Allergens?
No known major allergens
Which Diets Is Basmati Pilaf with Vegetables 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
Basmati Pilaf with Vegetables Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
Foods Similar to Basmati Pilaf with Vegetables
Basmati Pilaf with Vegetables — Frequently Asked Questions
Why does vegetable basmati pilaf turn mushy, and how can I keep the grains separate?
The usual causes are too much water, overcooking, and stirring too early. Rinsing the rice, using measured liquid, and letting it rest before fluffing helps keep the grains distinct.
Can I make vegetable basmati pilaf ahead of time and reheat it later?
Yes, as long as it is cooled promptly and stored in the fridge. Rice dishes should not sit at room temperature for long, and they should be reheated thoroughly before serving.
Can vegetable basmati pilaf be frozen?
Yes, it freezes well in airtight portions. Reheating with a splash of water helps restore moisture and prevents it from drying out.
Is this pilaf better before or after a workout?
It can work at either time because it is mainly a carbohydrate-based dish. Before training, a lighter portion is often easier to tolerate; after training, pairing it with a protein source makes it more balanced.
What should I pair with vegetable basmati pilaf to make a more complete meal?
On its own, it is mostly a carb-focused side or base. Adding beans, lentils, yogurt, tofu, chicken, fish, or a large salad makes the meal more balanced and filling.
How is basmati pilaf different from regular rice pilaf in everyday cooking?
Basmati rice is usually more aromatic, longer-grained, and less sticky when cooked well. That makes it especially useful in pilaf dishes where you want a lighter texture and more defined grains.
Is vegetable basmati pilaf too heavy for dinner?
That depends more on portion size and what you serve with it than on the pilaf itself. A moderate serving with vegetables and a lean protein is usually lighter than a large portion with rich sauces.
Should the vegetables go in at the beginning or near the end of cooking?
That depends on the vegetable, but mixed vegetables often do better when added later. This helps them keep their texture and prevents them from overcooking while the rice finishes.
Can this kind of pilaf cause constipation?
It can for some people if the meal is low in fluids and low in additional vegetables. Drinking enough water and serving it with more produce can make it easier to tolerate.
Does adding vegetables mean you can eat unlimited amounts of this pilaf?
No, vegetables improve volume and variety, but they do not make portion size irrelevant. It is still a rice-based dish, so it makes sense to treat it as one part of a balanced plate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.