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Basmati rice pilaf with green beans and tomatoes Calories
Vegetable-based, fiber-containing rice pilaf
CALORIES
GI
POTASSIUM
FIBER
Basmati rice pilaf with green beans and tomatoes Nutrition Facts
Selected: 100 g
144
KCAL / 100G
Carbs
25.2g
· 68%
Protein
3.1g
· 8%
Fat
3.8g
· 24%
Fiber
2.1g
Basmati rice pilaf with green beans and tomatoes Vitamins & Minerals
Vitamins
Vitamin K
12.5µg · 10% DV
B1
0.11mg · 9% DV
B6
0.16mg · 9% DV
B3
1.35mg · 8% DV
Minerals
Selenium
5.8µg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
61mg · 9% DV
Sodium
180mg · 8% DV
Basmati rice pilaf with green beans and tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice pilaf with green beans and tomatoes 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 green beans and tomatoes Contain Allergens?
No known major allergens
Which Diets Is Basmati rice pilaf with green beans and tomatoes 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 green beans and tomatoes Fat Profile
SATURATED
0.52g
MONOUNSATURATED
2.15g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
Foods Similar to Basmati rice pilaf with green beans and tomatoes
Basmati rice pilaf with green beans and tomatoes — Frequently Asked Questions
How can I make basmati rice pilaf with green beans and tomatoes without it turning mushy?
Rinse the rice until the water is mostly clear and use a measured amount of hot liquid. Letting it rest, covered, for about 10 minutes after cooking helps the grains firm up and separate.
How do I keep the green beans crisp-tender in this pilaf?
Briefly blanch the beans, then cool them quickly before adding them to the dish. Cook them only briefly with the tomatoes so they retain their colour and a little bite.
How can I add tomatoes without making the rice watery?
Remove some of the seedy, watery pulp, or sauté chopped tomatoes first to cook off excess moisture. This prevents their liquid from throwing off the rice-to-liquid balance.
What pairs well with green bean and tomato basmati pilaf?
A lemony salad, grilled vegetables, or yogurt-based side dish works especially well. For a more filling meal, pair it with chickpeas, lentils, tofu, or another protein-rich food.
How is this pilaf different from plain white rice?
Basmati has a distinctive aroma and naturally separate grain texture, while green beans and tomatoes add flavour, volume, and vegetable variety. It is an easy way to make a rice dish feel less plain without relying on heavy sauces.
Can I cook this rice pilaf ahead of time safely?
Yes, but cool it promptly and refrigerate it rather than leaving it at room temperature. Eat refrigerated leftovers within 3 to 4 days, since cooked rice can support Bacillus cereus growth if held warm for too long.
Can green bean and tomato basmati pilaf be frozen?
Yes. Cool it completely, freeze it in individual airtight portions, and thaw it in the refrigerator when possible. Reheat until steaming hot throughout and avoid repeatedly reheating the same portion.
What should I do if leftover pilaf dries out when reheating?
Add a small splash of water or vegetable stock, cover it, and reheat gently. This creates steam that restores moisture without making the rice overly soft.
Does adding lemon to this pilaf have a nutritional benefit?
Lemon provides vitamin C, which can help the body absorb non-heme iron from plant foods such as green beans. Adding it just before serving also keeps the flavour bright and fresh.
Does rinsing basmati rice remove all of its nutrients?
No. A quick rinse mainly removes surface starch, which can help produce fluffier rice. Very prolonged soaking or aggressive repeated washing may increase the loss of some water-soluble compounds, so a brief rinse is enough.
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Nutrition data compiled from USDA FoodData Central and scientific sources.