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Buckwheat pilaf with beef broth Calories
High in protein and fiber, rich in minerals and vitamins, gluten-free pilaf.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat pilaf with beef broth (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 31.5 g of carbs, 6.8 g of protein, 3.3 g of fat and 4.8 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat pilaf with beef broth Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
31.5g
· 11% DV
Protein
6.8g
· 14% DV
Fat
3.3g
· 4% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 15% · Fat 16%
Buckwheat pilaf with beef broth nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 4.8 g | 17% |
| Protein | 6.8 g | 14% |
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 Serving of Buckwheat pilaf with beef broth?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 cup (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with beef broth
How do you make buckwheat pilaf with beef broth?
To make buckwheat pilaf with beef broth, rinse and drain the buckwheat, toast it briefly in a little oil, then add hot broth and simmer until tender. Let it rest covered off the heat, then fluff the grains gently with a fork.
What is the beef broth-to-buckwheat ratio for buckwheat pilaf?
A useful starting point for buckwheat pilaf with beef broth is two parts broth to one part buckwheat by volume. Grain type and pan shape affect absorption, so add a little more hot broth only if the grains are still firm and the pan is dry.
How do you keep buckwheat pilaf with beef broth from turning mushy?
Keep buckwheat pilaf with beef broth fluffy by draining the rinsed groats well, measuring the liquid, and avoiding frequent stirring. Simmer gently with the lid on, then leave the pilaf covered to rest before fluffing it.
Should you toast buckwheat before making buckwheat pilaf with beef broth?
Yes, briefly toasting buckwheat before adding broth gives buckwheat pilaf with beef broth a nuttier flavor and can help the grains stay distinct. Stir over moderate heat until fragrant, but do not let the groats brown heavily or scorch.
What does buckwheat pilaf with beef broth taste like?
Buckwheat pilaf with beef broth tastes savory and earthy, with a nutty note from the buckwheat and a deeper, meaty flavor from the broth. Toasting the groats first makes the nutty flavor more pronounced.
What should you serve with buckwheat pilaf with beef broth?
Serve buckwheat pilaf with beef broth with a crisp salad, roasted vegetables, or a spoonful of plain yogurt. It also works as a hearty side for roasted meat; add cooked beef pieces if you want it to serve as a one-pot main.
Can you make buckwheat pilaf with beef broth using chicken broth instead?
Yes, you can use chicken broth in buckwheat pilaf, though the result will taste lighter and less beefy. Vegetable broth also works if you want a meat-free version, but the dish will no longer be buckwheat pilaf with beef broth.
How long does buckwheat pilaf with beef broth last in the fridge?
Buckwheat pilaf with beef broth keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, until it is steaming hot throughout.
Can you freeze buckwheat pilaf with beef broth?
Yes, buckwheat pilaf with beef broth freezes well in airtight, meal-sized containers. Thaw it in the refrigerator and reheat with a splash of water or broth to loosen the grains; avoid freezing it again after thawing.
Do you need to soak buckwheat before making buckwheat pilaf with beef broth?
No, soaking is not necessary for buckwheat pilaf with beef broth. Rinse the groats under cold water and drain them before cooking. If you choose to soak them, they will soften faster, so use less broth and check them earlier.
Buckwheat pilaf with beef broth Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.7mg · 17% DV
B5
0.6mg · 12% DV
Biotin
3.3µg · 11% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.75mg · 33% DV
Magnesium
81mg · 19% DV
Sodium
420mg · 18% DV
Potassium ⭐
165mg · 5% DV
Buckwheat pilaf with beef broth Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with beef broth
To burn the 180 calories in 1 serving (medium) (150 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 pilaf with beef broth?
Buckwheat pilaf with beef broth is a home-style pilaf made by simmering hulled buckwheat groats in broth, often with a little oil and aromatics. It is a Turkish-style preparation built around buckwheat, also known as гречка in some regions, rather than the rice used in many familiar pilafs.
The groats turn tender with a pleasantly firm bite, while the broth gives the dish a savoury, rounded flavour. Serve it warm as a side for meat or vegetables, or make it a simple meal with salad or yoghurt. Buckwheat contributes fibre and protein and is naturally gluten-free. For a lighter plate, keep the added fat modest and pair the pilaf with fresh vegetables.
How Nutritious Is Buckwheat pilaf with beef broth?
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 pilaf with beef broth 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 pilaf with beef broth Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with beef broth Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Buckwheat pilaf with beef broth Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.