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Basmati rice peas pilaf Calories
Basmati rice pilaf with peas, cooked with olive oil or butter, rich in fiber and plant protein.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Basmati rice peas pilaf (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 38.3 g of carbs, 5.4 g of protein, 3.3 g of fat and 3 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Basmati rice peas pilaf?
Basmati rice peas pilaf combines fragrant, long-grain basmati rice with green peas, cooked together until the grains are tender and separate. Basmati is widely used across South Asian cuisines, while versions with peas are a simple, adaptable home-style side rather than one fixed regional recipe. The rice is light and aromatic, with the peas adding a mild sweetness and softer texture. Serve it alongside a curry, grilled vegetables, or roasted meat; it also works as a simple vegetarian meal with yogurt or a fresh salad. It is mainly a carbohydrate-rich rice dish, with peas contributing some plant protein and fibre. Use a modest amount of oil or butter if you want a lighter pilaf.
Basmati rice peas pilaf Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
25.5g
· 9% DV
Protein
3.6g
· 7% DV
Fat
2.2g
· 3% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
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Basmati rice peas pilaf Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B1
0.07mg · 6% DV
Vitamin K
7µg · 6% DV
Folate
22µg · 6% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
42mg · 6% DV
Potassium ⭐
70mg · 2% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Basmati rice peas 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.
Basmati rice peas pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati rice peas pilaf
To burn the 135 calories in 100 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.
Is Basmati rice peas 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 Basmati rice peas pilaf Contain Allergens?
No known major allergens
Which Diets Is Basmati rice peas 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
Basmati rice peas pilaf Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Frequently Asked Questions About Basmati rice peas pilaf
How do you make Basmati rice peas pilaf?
Basmati rice peas pilaf is made by briefly sautéing rinsed basmati rice, adding peas and hot water, then cooking it covered until tender. Let it rest off the heat before fluffing with a fork so the long grains stay separate.
What is the water-to-rice ratio for Basmati rice peas pilaf?
A common starting point for Basmati rice peas pilaf is about one and a half measures of water to one measure of rice. The exact amount can vary with soaking and the pot, so keep the lid on while it cooks and avoid adding water casually.
Should you rinse or soak the rice for Basmati rice peas pilaf?
Rinse the rice for Basmati rice peas pilaf until the water runs mostly clear; this removes excess surface starch and helps keep the grains distinct. Soaking is optional, but if you do soak it, drain it well and use slightly less cooking water.
When should you add peas to Basmati rice peas pilaf?
Add fresh peas to Basmati rice peas pilaf with the rice so they cook through together. Stir frozen peas in near the end to preserve their color and texture, and add canned peas only during the resting stage because they are already cooked.
Why does Basmati rice peas pilaf turn mushy?
Basmati rice peas pilaf usually turns mushy from excess water, unw rinsed rice, or frequent stirring. Rinse the rice, measure the liquid, and leave the pot covered and undisturbed while it cooks; fluff it only after resting.
Which spices work well in Basmati rice peas pilaf?
Cumin, black pepper, and a little turmeric work well in Basmati rice peas pilaf. For a more aromatic version, add a cinnamon stick or cardamom while the rice cooks, then remove whole spices before serving.
Can you use frozen peas in Basmati rice peas pilaf?
Yes, frozen peas work well in Basmati rice peas pilaf and do not need to be thawed first. Add them toward the end of cooking so they heat through without becoming soft or dull in color.
What should you serve with Basmati rice peas pilaf?
Serve Basmati rice peas pilaf with grilled chicken, fish, lentils, or a vegetable curry. A crisp salad or plain yogurt also makes a good contrast to its soft rice and sweet peas, turning it into a balanced meal.
How should you store leftover Basmati rice peas pilaf?
Refrigerate leftover Basmati rice peas pilaf in a covered container once it has cooled, rather than leaving it out for hours. Reheat it until steaming hot throughout, adding a small splash of water if the rice has dried out.
Is Basmati rice peas pilaf the same as Indian matar pulao?
Not always. Basmati rice peas pilaf and matar pulao both pair basmati rice with peas, but matar pulao commonly uses a more pronounced blend of whole spices and aromatics. Recipes vary, so the names can overlap.
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Nutrition data compiled from USDA FoodData Central and scientific sources.