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Buckwheat pilaf with chickpeas, peppers and tomatoes Calories
Fiber-rich buckwheat pilaf with chickpeas and vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with chickpeas, peppers and tomatoes (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 38.9 g of carbs, 8.6 g of protein, 4.9 g of fat and 7.4 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with chickpeas, peppers and tomatoes Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
38.9g
· 14% DV
Protein
8.6g
· 17% DV
Fat
4.9g
· 6% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 15% · Fat 19%
Buckwheat pilaf with chickpeas, peppers and tomatoes nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 38.9 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 8.6 g | 17% |
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 chickpeas, peppers and tomatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with chickpeas, peppers and tomatoes
How do you make buckwheat pilaf with chickpeas, peppers and tomatoes?
Buckwheat pilaf with chickpeas, peppers and tomatoes is made by briefly sautéing the buckwheat with aromatics and vegetables, then simmering it in liquid until tender. Stir in cooked chickpeas near the end so they warm through without breaking apart.
How do you keep buckwheat pilaf with chickpeas from turning mushy?
To keep buckwheat pilaf with chickpeas from turning mushy, drain the rinsed groats well and use the liquid amount recommended on the package. Simmer covered rather than stirring repeatedly, then let the pilaf rest briefly after the liquid is absorbed.
Can you use canned chickpeas in buckwheat pilaf with chickpeas?
Yes, canned chickpeas work well in buckwheat pilaf with chickpeas. Drain and rinse them first to remove excess canning liquid and salt, then stir them in near the end of cooking so they heat through without becoming mushy.
Do you toast buckwheat before making buckwheat pilaf with chickpeas?
Yes, briefly toasting buckwheat before adding the cooking liquid brings out its nutty flavor and can help the grains stay distinct. Stir it with the aromatics for a short time; prolonged or very dark toasting can make the flavor bitter.
What vegetables go in buckwheat pilaf with chickpeas, peppers and tomatoes?
Bell peppers and tomatoes are the defining vegetables in buckwheat pilaf with chickpeas, peppers and tomatoes. Onion is a useful aromatic addition, while spinach or mushrooms can be included as variations; add watery vegetables sparingly so the pilaf does not get soggy.
What should you serve with buckwheat pilaf with chickpeas?
Buckwheat pilaf with chickpeas pairs well with a crisp salad or plain yogurt, which contrasts with its savory, nutty flavor. For a vegan meal, serve it with lemon-dressed greens or roasted vegetables instead.
Can buckwheat pilaf with chickpeas be made ahead?
Yes, buckwheat pilaf with chickpeas can be made ahead. Cool it promptly, store it covered in the refrigerator, and reheat it thoroughly; a small splash of water while reheating helps restore moisture without making the grains soggy.
Can you freeze buckwheat pilaf with chickpeas, peppers and tomatoes?
Yes, you can freeze buckwheat pilaf with chickpeas, peppers and tomatoes in airtight portions once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the peppers and tomatoes may be softer after freezing, though the dish remains usable.
Can you cook buckwheat pilaf with chickpeas in a rice cooker?
Yes, buckwheat pilaf with chickpeas can be cooked in a rice cooker, but buckwheat may need a different liquid amount and cycle from rice. Follow the buckwheat package guidance, and add cooked chickpeas after the grains are nearly done.
Is buckwheat pilaf with chickpeas a good meat-free main dish?
Yes, buckwheat pilaf with chickpeas can make a satisfying meat-free main dish because it combines buckwheat, chickpeas and vegetables in one meal. Serve it with salad or yogurt, or add another vegetable side if you want a fuller plate.
Buckwheat pilaf with chickpeas, peppers and tomatoes Vitamins & Minerals
Vitamins
Vitamin C
25.56mg · 28% DV
Folate
68.4µg · 17% DV
B6
0.25mg · 15% DV
Vitamin K
17.64µg · 15% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.32mg · 36% DV
Phosphorus
212mg · 30% DV
Magnesium
94mg · 22% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Buckwheat pilaf with chickpeas, peppers and tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with chickpeas, peppers and tomatoes
To burn the 230 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 chickpeas, peppers and tomatoes?
Buckwheat pilaf with chickpeas, peppers and tomatoes is a pilaf-style dish made by cooking buckwheat groats with chickpeas and vegetables. Despite its name, buckwheat is not a type of wheat; the groats stay pleasantly firm when cooked. This combination does not belong to one clearly defined regional tradition, and its ingredients can be adapted to what is in season.
Serve it warm as a vegetarian main or alongside grilled vegetables, salad or yoghurt. Chickpeas and buckwheat make it a notably fibre-rich choice, with 4.1 g of fibre per 100 g. For a lighter version, keep the oil modest and add extra peppers or tomatoes; using cooked chickpeas makes preparation quicker.
How Nutritious Is Buckwheat pilaf with chickpeas, peppers and tomatoes?
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 chickpeas, peppers and tomatoes 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 chickpeas, peppers and tomatoes Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with chickpeas, peppers and tomatoes 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 chickpeas, peppers and tomatoes Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.