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Buckwheat pilaf with black-eyed peas Calories
Rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with black-eyed peas (190 g) has 243 calories. That works out to 128 calories per 100 g. It contains 42 g of carbs, 9.1 g of protein, 4.4 g of fat and 8.7 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with black-eyed peas Nutrition Facts
Selected: 1 cup (medium) · 190 g
243
KCAL / 190G
Carbs
42g
· 15% DV
Protein
9.1g
· 18% DV
Fat
4.4g
· 6% DV
Fiber
8.7g
· 31% 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 black-eyed peas nutrition facts table · 1 cup (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 8.7 g | 31% |
| Protein | 9.1 g | 18% |
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 pilaf with black-eyed peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 190 g | 243 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| ½ cup (half) | 95 g | 122 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 150 g | 192 kcal |
| 1 serving (medium) | 220 g | 282 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 piece (jumbo) | 280 g | 358 kcal |
| 1 serving (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with black-eyed peas
How do you cook Buckwheat pilaf with black-eyed peas?
Cook the dried black-eyed peas until tender first. Briefly toast rinsed, drained buckwheat groats with onion, add water, and simmer until the groats are tender; stir in the peas and let the pilaf rest before serving.
What does Buckwheat pilaf with black-eyed peas taste like?
Buckwheat pilaf with black-eyed peas has a nutty, earthy flavor from the buckwheat and a mild, creamy bite from the peas. Onion and spices can change the flavor, so the finished dish ranges from simply savory to warmly seasoned.
Do black-eyed peas need to be cooked before adding them to Buckwheat pilaf with black-eyed peas?
Yes, dried black-eyed peas should be cooked until tender before they go into the pilaf. They take longer to soften than buckwheat groats, so adding them dry can leave the peas undercooked by the time the buckwheat is ready.
Should you rinse or soak buckwheat for Buckwheat pilaf with black-eyed peas?
Rinse the buckwheat groats and drain them before cooking to remove surface dust. Soaking is optional, not necessary for this pilaf; if you do soak them, reduce the cooking liquid and check the texture earlier so they do not turn mushy.
Can you make Buckwheat pilaf with black-eyed peas using canned peas?
Yes, canned black-eyed peas work well in Buckwheat pilaf with black-eyed peas. Drain and rinse them, then fold them into the pilaf near the end of cooking so they heat through without breaking apart.
Why does Buckwheat pilaf with black-eyed peas turn mushy?
Too much cooking liquid, frequent stirring, or leaving the pot covered after cooking can make Buckwheat pilaf with black-eyed peas mushy. Toasting the groats briefly, adding liquid carefully, and letting the finished pilaf rest with the lid off helps keep the grains distinct.
What can you serve with Buckwheat pilaf with black-eyed peas?
Serve Buckwheat pilaf with black-eyed peas with a crisp salad, roasted vegetables, or pickles for contrast. A spoonful of yogurt or a tangy sauce also pairs well, while lemon-dressed greens make a fresh accompaniment.
How long does Buckwheat pilaf with black-eyed peas keep in the fridge?
Refrigerate Buckwheat pilaf with black-eyed peas in a covered container within two hours of cooking and eat it within 3–4 days. Reheat only the portion you plan to serve, until it is steaming hot throughout.
Can you freeze Buckwheat pilaf with black-eyed peas?
Yes, Buckwheat pilaf with black-eyed peas freezes well in meal-sized portions. Cool it, seal it in freezer-safe containers, and thaw it in the refrigerator; a splash of water while reheating helps restore moisture.
Can Buckwheat pilaf with black-eyed peas be used instead of rice pilaf?
Yes, Buckwheat pilaf with black-eyed peas can stand in for rice pilaf as a savory side or meal base. Buckwheat has a nuttier flavor and cooks differently from rice, so use a recipe designed for buckwheat rather than swapping the grains one-for-one.
Buckwheat pilaf with black-eyed peas Vitamins & Minerals
Vitamins
Folate
91.2µg · 23% DV
B3
2.66mg · 17% DV
B1
0.17mg · 14% DV
B6
0.23mg · 14% DV
Minerals
Manganese
1.18mg · 51% DV
Copper
0.34mg · 38% DV
Phosphorus
224mg · 32% DV
Magnesium
99mg · 24% DV
Sodium
342mg · 15% DV
Potassium ⭐
399mg · 12% DV
Buckwheat pilaf with black-eyed peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with black-eyed peas
To burn the 243 calories in 1 cup (medium) (190 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 black-eyed peas?
Buckwheat pilaf with black-eyed peas brings cooked buckwheat groats and dried black-eyed peas together in a pilaf-style dish. Despite its name, buckwheat is not a type of wheat. The combination makes a hearty home-cooked grain-and-legume dish, rather than a fixed recipe with one defining regional origin.
Serve it warm as a simple main or alongside vegetables, grilled food or a crisp salad. The buckwheat has a pleasantly firm, earthy bite, balanced by the softer, creamy peas. It provides fibre and plant protein, while remaining relatively low in fat. For an easier cooking process, soak and cook the peas separately before combining them with the buckwheat; use a measured amount of oil if you prefer a lighter pilaf.
How Nutritious Is Buckwheat pilaf with black-eyed peas?
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 black-eyed peas 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 black-eyed peas Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with black-eyed peas 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
Buckwheat pilaf with black-eyed peas Fat Profile
SATURATED
0.65g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.