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Buckwheat Eggplant Pilaf Calories
Source of fiber, manganese, and magnesium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat Eggplant Pilaf (180 g) has 236 calories. That works out to 131 calories per 100 g. It contains 37.4 g of carbs, 5.6 g of protein, 8.1 g of fat and 5.8 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat Eggplant Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
236
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
5.6g
· 11% DV
Fat
8.1g
· 10% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 9% · Fat 30%
Buckwheat Eggplant Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 5.8 g | 21% |
| Protein | 5.6 g | 11% |
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 Buckwheat Eggplant Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 236 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| ½ cup (small) | 90 g | 118 kcal |
| 100 g | 100 g | 131 kcal |
| 1 serving (small) | 150 g | 197 kcal |
| 1 serving (large) | 250 g | 328 kcal |
| 1.5 cup (large) | 270 g | 354 kcal |
| 1 pack (large) | 300 g | 393 kcal |
Calculated from 131 calories per 100 g.
Frequently Asked Questions About Buckwheat Eggplant Pilaf
How do you make Buckwheat Eggplant Pilaf?
To make Buckwheat Eggplant Pilaf, cook chopped eggplant and onion in a little oil, stir in rinsed buckwheat, then add hot water or stock. Cover and simmer until the groats are tender and the liquid is absorbed; rest briefly before fluffing.
Is Buckwheat Eggplant Pilaf a traditional dish?
Buckwheat Eggplant Pilaf is best understood as a home-style combination rather than one dish with a single, universally fixed traditional recipe. Versions vary by cook, with additions such as tomato, herbs, garlic, or spices.
Can you make Buckwheat Eggplant Pilaf in one pot?
Yes, Buckwheat Eggplant Pilaf can be cooked in one pot. Soften the onion and eggplant first, add rinsed buckwheat and liquid, then cover and cook; this lets the groats absorb the vegetables’ flavor and keeps cleanup simple.
Should you toast buckwheat for Buckwheat Eggplant Pilaf?
Toasting the buckwheat before adding liquid gives Buckwheat Eggplant Pilaf a nuttier, deeper flavor and helps keep the grains distinct. Use a dry pan or briefly toast the rinsed, thoroughly drained groats in the cooking pot.
Can you use roasted eggplant in Buckwheat Eggplant Pilaf?
Yes, roasted eggplant works well in Buckwheat Eggplant Pilaf and gives it a smoky flavor. Cook the buckwheat separately in the pot, then fold in the roasted flesh near the end so it warms through without breaking down too much.
What herbs and spices go well in Buckwheat Eggplant Pilaf?
Parsley, mint, dill, cumin, black pepper, and paprika all pair well with Buckwheat Eggplant Pilaf. Add dried spices while the onion cooks to release their aroma, and stir in fresh herbs after cooking for a brighter finish.
Can you use buckwheat groats instead of rice in eggplant pilaf?
Yes, buckwheat groats can replace rice in eggplant pilaf, but they cook and absorb liquid differently, so follow the groats’ cooking directions rather than copying a rice recipe exactly. The result has a nuttier taste and a firmer bite.
How do you keep Buckwheat Eggplant Pilaf from turning mushy?
To keep Buckwheat Eggplant Pilaf from turning mushy, measure the cooking liquid carefully, avoid stirring repeatedly, and stop cooking once the groats are tender. Let the covered pilaf rest, then fluff it gently rather than mashing the eggplant.
What can you serve with Buckwheat Eggplant Pilaf?
Serve Buckwheat Eggplant Pilaf with a crisp salad, grilled vegetables, or a tangy yogurt sauce. For a more filling meal, pair it with beans or lentils; the fresh or acidic side balances the soft, savory eggplant.
How do you reheat Buckwheat Eggplant Pilaf without drying it out?
Reheat Buckwheat Eggplant Pilaf in a covered pan over low heat with a small splash of water or stock, stirring gently once it loosens. You can also microwave it covered; adding moisture helps the buckwheat soften without scorching.
Buckwheat Eggplant Pilaf Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B6
0.25mg · 15% DV
B3
2.16mg · 14% DV
B5
0.61mg · 12% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.34mg · 38% DV
Phosphorus
148mg · 21% DV
Magnesium
88mg · 21% DV
Sodium
261mg · 11% DV
Potassium ⭐
311mg · 9% DV
Buckwheat Eggplant Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Eggplant Pilaf
To burn the 236 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 Buckwheat Eggplant Pilaf?
Buckwheat Eggplant Pilaf is a Turkish home-style pilaf made by cooking buckwheat groats with eggplant. Rather than rice, it uses buckwheat, whose earthy, nutty flavour pairs well with the eggplant’s soft texture. Recipes may vary from kitchen to kitchen. In Turkey it can be served as a simple main or alongside another dish; elsewhere, it works well as a warm grain bowl or a side for roasted vegetables. It provides fibre, with 3.2 g per 100 g. For a lighter plate, use a modest amount of oil and serve it with a crisp salad or fresh herbs.
How Nutritious Is Buckwheat Eggplant 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 Buckwheat Eggplant 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 Buckwheat Eggplant Pilaf Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Eggplant Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat Eggplant Pilaf Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.41g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 38.8:1
Above the ideal 4:1 (38.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.