1 cup (medium) of Basmati Rice Pilaf with Chickpeas (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 50.9 g of carbs, 7.6 g of protein, 3.8 g of fat and 5.6 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Basmati Rice Pilaf with Chickpeas?

Basmati rice pilaf with chickpeas combines fragrant, long-grain basmati rice with cooked chickpeas in a pilaf-style dish. Basmati is associated with South Asia, and the seasoning and cooking method vary from kitchen to kitchen; some versions keep the flavours simple, while others add spices.

The rice should be light and separate, with tender chickpeas throughout. It works as a meal on its own or alongside curries, grilled vegetables, or a cooling yogurt sauce—an easy fit for both South Asian-inspired meals and everyday home cooking. Rice makes it mainly a source of carbohydrates, while chickpeas contribute protein and fibre; a 100 g portion has 3.1 g of fibre. For a lighter plate, use a modest amount of oil and add fresh vegetables.

Basmati Rice Pilaf with Chickpeas Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

28.3g

· 10% DV

Protein

4.2g

· 8% DV

Fat

2.1g

· 3% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 11% · Fat 13%

Basmati Rice Pilaf with Chickpeas Vitamins & Minerals

Vitamins

0.08mg · 7% DV

0.08mg · 5% DV

Folate

18µg · 5% DV

0.6mg · 4% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

Magnesium

27mg · 6% DV

How Nutritious Is Basmati Rice Pilaf with Chickpeas?

Nutrient density

Medium

55/ 100

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

46/ 100

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 Pilaf with Chickpeas Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Basmati Rice Pilaf with Chickpeas

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

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 Pilaf with Chickpeas 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 Pilaf with Chickpeas Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Basmati Rice Pilaf with Chickpeas 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 Pilaf with Chickpeas Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Basmati Rice Pilaf with Chickpeas

🍚🥣vs🍚

Basmati Rice Pilaf with Chickpeas vs Bulgur Pilaf35 kcal more per 100 g

→🍚🥣vs🍝

Basmati Rice Pilaf with Chickpeas vs Whole wheat pasta31 kcal more per 100 g

→🍚🥣vs🥖

Basmati Rice Pilaf with Chickpeas vs Breadstick255 kcal fewer per 100 g

→🍚🥣vs🥯

Basmati Rice Pilaf with Chickpeas vs Simit185 kcal fewer per 100 g

→

Foods Similar to Basmati Rice Pilaf with Chickpeas

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Basmati Rice Pilaf with Chickpeas

How do you make Basmati Rice Pilaf with Chickpeas?

Basmati Rice Pilaf with Chickpeas is made by briefly sautéing rinsed, drained basmati rice, then simmering it with cooked chickpeas and hot water or stock until tender. Let it rest off the heat before fluffing so the grains stay separate.

What spices go in Basmati Rice Pilaf with Chickpeas?

Cumin, black pepper, and cinnamon are common choices for Basmati Rice Pilaf with Chickpeas; cardamom or turmeric can also suit it. Bloom whole spices briefly in the cooking fat, or add ground spices with the rice to distribute their flavour evenly.

Can you make Basmati Rice Pilaf with Chickpeas in a rice cooker?

Yes, you can make Basmati Rice Pilaf with Chickpeas in a rice cooker. Sauté the aromatics and rice separately for a more pilaf-like flavour, then transfer them with the chickpeas and the cooker’s usual amount of liquid.

Should you soak basmati rice for Basmati Rice Pilaf with Chickpeas?

Soaking is optional for Basmati Rice Pilaf with Chickpeas, but it can help the grains cook evenly and remain distinct. If you soak the rice, drain it thoroughly and reduce the cooking liquid slightly if your usual method tends to make pilaf soft.

Can you use dried chickpeas in Basmati Rice Pilaf with Chickpeas?

Yes, dried chickpeas work in Basmati Rice Pilaf with Chickpeas, but cook them until tender before adding them to the rice. They take much longer to cook than basmati, so simmering them together from dry will leave the rice overcooked.

Why does Basmati Rice Pilaf with Chickpeas turn sticky?

Basmati Rice Pilaf with Chickpeas turns sticky when excess starch or liquid remains, or when the rice is stirred too much while cooking. Rinse and drain the rice well, use a measured amount of liquid, and leave the lid on during simmering.

What can you serve with Basmati Rice Pilaf with Chickpeas?

Basmati Rice Pilaf with Chickpeas pairs well with cucumber yogurt, a crisp salad, or roasted vegetables. It can also accompany grilled meat, but the chickpeas make the pilaf substantial enough to serve as a vegetarian main.

How long does Basmati Rice Pilaf with Chickpeas last in the fridge?

Basmati Rice Pilaf with Chickpeas keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat.

Can you freeze Basmati Rice Pilaf with Chickpeas?

Yes, Basmati Rice Pilaf with Chickpeas freezes well. Cool it promptly, pack it in airtight, meal-sized portions, and thaw it in the refrigerator or reheat it from frozen with a splash of water until steaming hot throughout.

How do you keep the chickpeas from breaking up in Basmati Rice Pilaf with Chickpeas?

Add already-cooked chickpeas to Basmati Rice Pilaf with Chickpeas gently, preferably after the rice has started cooking. Avoid vigorous stirring and use chickpeas that are tender but still hold their shape, especially if using canned chickpeas.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026