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Buckwheat Pilaf with Tomato and Eggplant Calories
A savory pilaf made with buckwheat, tomato, and eggplant; oil and salt content varies by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat Pilaf with Tomato and Eggplant (220 g) has 238 calories. That works out to 108 calories per 100 g. It contains 37.6 g of carbs, 6.8 g of protein, 7.5 g of fat and 6.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat Pilaf with Tomato and Eggplant Nutrition Facts
Selected: 1 serving (medium) · 220 g
238
KCAL / 220G
Carbs
37.6g
· 14% DV
Protein
6.8g
· 14% DV
Fat
7.5g
· 10% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Buckwheat Pilaf with Tomato and Eggplant nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 6.8 g | 24% |
| 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 Tomato and Eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 238 kcal |
| 1 tablespoon (small) | 20 g | 22 kcal |
| 1 ounce (medium) | 28.4 g | 31 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (small) | 150 g | 162 kcal |
| 1 cup (medium) | 190 g | 205 kcal |
| 1 cup (large) | 250 g | 270 kcal |
| 1 serving (large) | 300 g | 324 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Buckwheat Pilaf with Tomato and Eggplant
How do you make Buckwheat Pilaf with Tomato and Eggplant?
Buckwheat Pilaf with Tomato and Eggplant is made by cooking buckwheat groats with sautéed eggplant and tomatoes. Soften diced eggplant in a little oil, stir in chopped tomato, then add rinsed buckwheat and hot water; cover and cook until the groats are tender.
How do you keep Buckwheat Pilaf with Tomato and Eggplant from getting mushy?
Use less added water in Buckwheat Pilaf with Tomato and Eggplant because the tomatoes release liquid as they cook. Keep the pot covered and avoid frequent stirring; once the groats are tender, let the pilaf stand briefly before fluffing it gently.
Should you toast the buckwheat for Buckwheat Pilaf with Tomato and Eggplant?
Toasting is optional for Buckwheat Pilaf with Tomato and Eggplant. Toasting raw buckwheat groats briefly in a dry pan brings out a nuttier flavor and can help keep the grains distinct; pre-toasted buckwheat, often sold as kasha, can go straight into the recipe.
Do you need to soak buckwheat before making Buckwheat Pilaf with Tomato and Eggplant?
No, buckwheat does not have to be soaked before making Buckwheat Pilaf with Tomato and Eggplant. Rinse the groats under cold water instead. If you do soak them, they will soften sooner, so use less cooking liquid and check them earlier.
Should you peel the eggplant for Buckwheat Pilaf with Tomato and Eggplant?
No, peeling is not necessary for Buckwheat Pilaf with Tomato and Eggplant. Leave the skin on for firmer pieces, or peel alternating strips if you prefer a softer texture. Small, fresh eggplants usually have tender skin that cooks easily.
What can you serve with Buckwheat Pilaf with Tomato and Eggplant?
Serve Buckwheat Pilaf with Tomato and Eggplant with a crisp green salad, plain yogurt, or a bean dish. The pilaf already has vegetables, so a simple, fresh side works well; herbs or a squeeze of lemon can brighten it just before serving.
Can you make Buckwheat Pilaf with Tomato and Eggplant with frozen eggplant?
Yes, frozen eggplant can work in Buckwheat Pilaf with Tomato and Eggplant, though it may turn softer than fresh eggplant. Thaw and drain it first, then cook off excess moisture before adding the tomatoes and buckwheat.
How long does Buckwheat Pilaf with Tomato and Eggplant keep in the fridge?
Buckwheat Pilaf with Tomato and Eggplant keeps for about three days in the refrigerator in a sealed container. Refrigerate it once it has cooled, and reheat only the portion you plan to eat; add a splash of water if the grains seem dry.
Can you freeze Buckwheat Pilaf with Tomato and Eggplant?
Yes, Buckwheat Pilaf with Tomato and Eggplant can be frozen in airtight, meal-sized portions. The eggplant may be softer after thawing, but the dish is still suitable for reheating. Thaw it in the refrigerator and heat it thoroughly before serving.
Can you add chickpeas to Buckwheat Pilaf with Tomato and Eggplant?
Yes, chickpeas make a practical addition to Buckwheat Pilaf with Tomato and Eggplant and add more substance to the meal. Stir in cooked or canned, drained chickpeas near the end of cooking so they warm through without breaking apart.
Buckwheat Pilaf with Tomato and Eggplant Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Biotin
4.4µg · 15% DV
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Manganese
0.77mg · 33% DV
Copper
0.26mg · 29% DV
Magnesium
99mg · 24% DV
Phosphorus
165mg · 24% DV
Sodium
396mg · 17% DV
Potassium ⭐
484mg · 14% DV
Buckwheat Pilaf with Tomato and Eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Pilaf with Tomato and Eggplant
To burn the 238 calories in 1 serving (medium) (220 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 Tomato and Eggplant?
Buckwheat pilaf with tomato and eggplant is a home-style grain dish cooked with buckwheat groats and vegetables. Despite its name, buckwheat is not a type of wheat. The groats keep some bite when cooked and bring a gently nutty, earthy flavour; tomato adds juiciness and a little tang, while eggplant softens into the pilaf.
It can be served warm as a simple main or alongside grilled vegetables, fish or meat, with a fresh salad on the side. It is a plant-based, fibre-containing choice, though the amount of oil and salt varies with the recipe. For a lighter version, use oil sparingly and build flavour with herbs, pepper or a squeeze of lemon.
How Nutritious Is Buckwheat Pilaf with Tomato and Eggplant?
Nutrient density
Medium
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 Tomato and Eggplant 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 Tomato and Eggplant Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Pilaf with Tomato and Eggplant Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat Pilaf with Tomato and Eggplant Fat Profile
SATURATED
0.92g
MONOUNSATURATED
5.17g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 15.1:1
Above the ideal 4:1 (15.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.