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Beluga lentil basmati pilaf Calories
Beluga lentil basmati pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beluga lentil basmati pilaf (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 44.1 g of carbs, 9.4 g of protein, 2 g of fat and 6.7 g of fiber. Its 0.3 mg of Copper covers 34% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Beluga lentil basmati pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
243
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
9.4g
· 19% DV
Fat
2g
· 3% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Beluga lentil basmati pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 6.7 g | 24% |
| Protein | 9.4 g | 19% |
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 Beluga lentil basmati pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 243 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (medium) | 150 g | 203 kcal |
| 1 serving (medium) | 200 g | 270 kcal |
| 1.5 cup (large) | 270 g | 365 kcal |
| 2 cup (extra large) | 360 g | 486 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Beluga lentil basmati pilaf
What are beluga lentils in beluga lentil basmati pilaf?
Beluga lentils are small, glossy black lentils named for their resemblance to beluga caviar. In beluga lentil basmati pilaf, they add an earthy flavor and tend to keep their shape, giving the rice a distinct texture.
How do you make beluga lentil basmati pilaf?
Beluga lentil basmati pilaf is made by cooking the lentils and basmati rice until tender, then combining them with sautéed aromatics. Cooking the lentils separately or adding them only after they are nearly tender helps keep the rice fluffy.
Can you cook the lentils and rice together in beluga lentil basmati pilaf?
You can cook them together in beluga lentil basmati pilaf, but the timing can be tricky because the lentils and rice may soften at different rates. For more reliable texture, partially cook the lentils first and add them to the rice as it finishes.
What does beluga lentil basmati pilaf taste like?
Beluga lentil basmati pilaf tastes savory and gently earthy, with aromatic rice and firm, peppery lentils. Onion, garlic, warm spices, and fresh herbs can shift the flavor, so it works with both Middle Eastern-style and simpler, lightly seasoned meals.
Why are the lentils still firm in my beluga lentil basmati pilaf?
The lentils may still be firm in beluga lentil basmati pilaf because they were undercooked before being combined with the rice. Check their tenderness separately and continue cooking them in water if needed; acidic ingredients added early can also slow softening.
Can beluga lentil basmati pilaf be made ahead for meal prep?
Yes, beluga lentil basmati pilaf works well for meal prep because the lentils hold their shape and the dish reheats easily. Cool it promptly, refrigerate it in sealed portions, and add fresh herbs or a squeeze of lemon after reheating.
What should you serve with beluga lentil basmati pilaf?
Beluga lentil basmati pilaf pairs well with roasted vegetables, a crisp salad, or grilled fish. A lemony yogurt sauce complements its earthy flavor, while pickled vegetables add brightness and contrast.
Which spices go well in beluga lentil basmati pilaf?
Cumin, coriander, and black pepper pair well with beluga lentil basmati pilaf. You can add turmeric for color or cinnamon for warmth; use spices that complement the lentils without overpowering basmati’s delicate aroma.
How should you store leftover beluga lentil basmati pilaf?
Store leftover beluga lentil basmati pilaf in a covered container in the refrigerator and eat it within 3–4 days. Cool it promptly rather than leaving cooked rice at room temperature, and reheat only the portion you plan to eat.
Can you freeze beluga lentil basmati pilaf?
Yes, beluga lentil basmati pilaf freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat it until steaming hot; a small splash of water can help loosen the rice if it has dried out.
Beluga lentil basmati pilaf Vitamins & Minerals
Vitamins
Folate
68.4µg · 17% DV
B6
0.23mg · 14% DV
B1
0.16mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.31mg · 34% DV
Manganese
0.68mg · 30% DV
Phosphorus
140mg · 20% DV
Iron
3.06mg · 17% DV
Potassium ⭐
234mg · 7% DV
Sodium
7.2mg · 0% DV
Beluga lentil basmati pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beluga lentil basmati pilaf
To burn the 243 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 Beluga lentil basmati pilaf?
Beluga lentil basmati pilaf brings together fragrant, long-grain basmati rice and small, dark beluga lentils, cooked until the rice is fluffy and the lentils tender but still holding their shape. Basmati is closely associated with South Asian cooking, while lentil pilafs have many variations across food cultures; this combination works as a simple, adaptable meal or side.
The rice is light and aromatic, balanced by the lentils’ earthy flavour and firmer bite. Serve it warm with roasted vegetables, a crisp salad, or alongside grilled fish or meat; fresh herbs and a squeeze of lemon suit it well. Rice and lentils provide carbohydrates alongside plant protein and fibre, with 3.7 g of fibre per 100 g. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Beluga lentil basmati pilaf?
Nutrient density
High
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 Beluga lentil basmati 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 Beluga lentil basmati pilaf Contain Allergens?
No known major allergens
Which Diets Is Beluga lentil basmati 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
Beluga lentil basmati pilaf Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.