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Buckwheat pilaf with borlotti beans Calories
Rich in fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with borlotti beans (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 40.3 g of carbs, 9.2 g of protein, 4.7 g of fat and 8.6 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with borlotti beans Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
9.2g
· 18% DV
Fat
4.7g
· 6% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 15% · Fat 18%
Buckwheat pilaf with borlotti beans nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 8.6 g | 31% |
| Protein | 9.2 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 borlotti beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (grated) | 18 g | 24 kcal |
| 1 piece (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 1 piece (medium) | 180 g | 238 kcal |
| 1 serving (large) | 220 g | 290 kcal |
| 1 cup (large) | 240 g | 317 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with borlotti beans
What is buckwheat pilaf with borlotti beans?
Buckwheat pilaf with borlotti beans is a savory dish made by cooking buckwheat groats with creamy, mild borlotti beans and seasonings. It works as a hearty plant-based main or as a side dish with vegetables or salad.
How do you make buckwheat pilaf with borlotti beans?
Rinse the buckwheat groats, sauté aromatics if you like, then add the groats, cooked borlotti beans, and cooking liquid. Simmer until the buckwheat is tender, then let the pilaf rest briefly before fluffing so the grains hold their shape.
Are borlotti beans the same as pinto beans in buckwheat pilaf?
No. Borlotti beans are usually cream-colored with reddish markings and turn creamy when cooked; pinto beans are a different variety with a similar mild flavor. You can substitute pinto beans in buckwheat pilaf with borlotti beans, though the color and texture will differ.
Can you use canned borlotti beans in buckwheat pilaf?
Yes, canned borlotti beans work well in buckwheat pilaf with borlotti beans. Drain and rinse them, then stir them in near the end of cooking so they warm through without breaking apart. Add less salt at first, since canned beans may already be salted.
Should buckwheat be toasted before making buckwheat pilaf with borlotti beans?
Toasting the buckwheat briefly in a dry pan or with the aromatics gives buckwheat pilaf with borlotti beans a nuttier flavor and can help the groats stay distinct. It is optional; rinse the groats first and let them drain well before toasting.
How do you keep buckwheat pilaf with borlotti beans from turning mushy?
Use only enough liquid to cook the buckwheat, keep the pot covered, and avoid stirring repeatedly. Add already-cooked borlotti beans toward the end. Rest the finished buckwheat pilaf with borlotti beans off the heat before fluffing gently.
What should you serve with buckwheat pilaf with borlotti beans?
Serve buckwheat pilaf with borlotti beans with a crisp green salad, roasted vegetables, or a tangy yogurt sauce. The beans make the pilaf hearty, while fresh or acidic sides balance its earthy, nutty flavor.
Can buckwheat pilaf with borlotti beans be made ahead?
Yes. Cook buckwheat pilaf with borlotti beans ahead and refrigerate it in a covered container once cooled. Reheat it until steaming hot, adding a splash of water if the groats have dried out; the texture is best within a few days.
Can you freeze buckwheat pilaf with borlotti beans?
Yes, buckwheat pilaf with borlotti beans can be frozen in airtight, meal-sized containers after cooling. Thaw it in the refrigerator and reheat thoroughly. The buckwheat may be softer after thawing, so it is a little less firm than freshly cooked pilaf.
Is buckwheat pilaf with borlotti beans a good choice for blood sugar management?
Buckwheat pilaf with borlotti beans provides fiber, but both buckwheat and beans contain carbohydrates and can affect blood sugar. A moderate portion alongside non-starchy vegetables may fit some meal plans; individual responses and needs differ.
Buckwheat pilaf with borlotti beans Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
Folate
61.2µg · 15% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.32mg · 36% DV
Phosphorus
212mg · 30% DV
Magnesium
104mg · 25% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Buckwheat pilaf with borlotti beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with borlotti beans
To burn the 238 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 pilaf with borlotti beans?
Buckwheat pilaf with borlotti beans is a home-style pilaf made with buckwheat groats instead of rice, with beans adding substance. It follows the familiar pilaf approach of cooking the grain until tender while keeping the kernels distinct; the beans bring a creamy texture and a mild, earthy sweetness. It is a Turkish-style combination rather than a dish with one fixed recipe.
Serve it warm as a side or as a simple meat-free main, with salad, yogurt, or roasted vegetables. It has a good amount of fibre and plant protein: a 100 g portion provides 4.8 g of fibre. For a lighter version, use a modest amount of oil and let the beans and buckwheat provide the bulk.
How Nutritious Is Buckwheat pilaf with borlotti beans?
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 borlotti beans 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 borlotti beans Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with borlotti beans 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 borlotti beans Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.3g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.