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Buckwheat pilaf with purslane Calories
Fiber-rich pilaf with plant protein, plus omega-3 and vitamin C from purslane
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with purslane (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 36.2 g of carbs, 6.5 g of protein, 4.9 g of fat and 5.6 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with purslane Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
6.5g
· 13% DV
Fat
4.9g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
Buckwheat pilaf with purslane nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 6.5 g | 13% |
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 purslane?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 18 g | 21 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with purslane
What is buckwheat pilaf with purslane made of?
Buckwheat pilaf with purslane is made with buckwheat groats, purslane, and usually onion, cooking liquid, and oil. Cooks often add garlic, tomato, herbs, or lemon for extra flavor; the purslane gives the finished pilaf a fresh, slightly tangy note.
How do you cook buckwheat pilaf with purslane?
Cook buckwheat pilaf with purslane by briefly sautéing the buckwheat with aromatics, adding cooking liquid, and simmering until tender. Stir in the purslane near the end rather than at the start, so it keeps more of its color and does not become overly soft.
Does purslane make buckwheat pilaf slimy?
No, purslane should not make buckwheat pilaf slimy when it is added near the end and cooked briefly. Rinse and drain it well first, and avoid crowding the pan; long cooking releases more moisture and leaves the greens limp.
Should you rinse buckwheat before making buckwheat pilaf with purslane?
Yes, rinse the buckwheat groats in a fine-mesh sieve before making buckwheat pilaf with purslane. This removes surface dust and any loose debris. Drain them well before cooking so excess rinse water does not make the pilaf wetter than intended.
Can you use frozen purslane in buckwheat pilaf with purslane?
Yes, you can use frozen purslane in buckwheat pilaf with purslane, though it will usually be softer than fresh purslane. Thaw and drain it first, then stir it in toward the end of cooking to keep excess water from loosening the pilaf.
What can you serve with buckwheat pilaf with purslane?
Buckwheat pilaf with purslane pairs well with plain yogurt, a crisp salad, or roasted vegetables. For a more substantial meal, serve it with beans, lentils, or grilled tofu; mild sides let the purslane’s tangy flavor come through.
Can you make buckwheat pilaf with purslane with rice instead of buckwheat?
Yes, you can make a similar purslane pilaf with rice, but it will not have the same nutty flavor or texture as buckwheat pilaf with purslane. Rice may need a different amount of liquid and cooking time, so follow the method suited to the rice you choose.
How long does buckwheat pilaf with purslane keep in the refrigerator?
Buckwheat pilaf with purslane keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a splash of water if the grains have dried out.
Can you freeze buckwheat pilaf with purslane?
Yes, buckwheat pilaf with purslane can be frozen in airtight, meal-size portions. The purslane may soften after thawing, so the texture will be less fresh; thaw the pilaf in the refrigerator and reheat it thoroughly before serving.
Can buckwheat pilaf with purslane be served cold?
Yes, buckwheat pilaf with purslane can be served cold if it has been refrigerated safely after cooking. Toss it with lemon juice and fresh herbs just before serving, and avoid leaving it at room temperature for an extended time.
Buckwheat pilaf with purslane Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
B3
2.16mg · 14% DV
Vitamin C
11.52mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.29mg · 32% DV
Phosphorus
194mg · 28% DV
Magnesium
94mg · 22% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Buckwheat pilaf with purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with purslane
To burn the 212 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 purslane?
Buckwheat pilaf with purslane brings together cooked buckwheat groats and fresh purslane in a simple, adaptable grain dish. It is best understood as a home-style combination rather than a preparation tied to one particular region; cooks may add onion and a little oil, much as they would when making other pilafs.
Buckwheat has a gently earthy flavour and pleasantly distinct grains, while purslane adds a fresh, faintly tangy note. Serve it warm as a side with beans, grilled vegetables or a cooling yoghurt dish, or make it the centre of a light lunch. It provides fibre and plant protein, with purslane adding omega-3 fats and vitamin C. For a lighter version, use less oil and add extra purslane or other vegetables.
How Nutritious Is Buckwheat pilaf with purslane?
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 purslane 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 purslane Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with purslane 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 purslane Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.