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Buckwheat pilaf with tomato paste Calories
Fiber-rich, made with tomato paste, contains plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat pilaf with tomato paste (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 37.4 g of carbs, 6.1 g of protein, 4.9 g of fat and 5.2 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Buckwheat pilaf with tomato paste Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
6.1g
· 12% DV
Fat
4.9g
· 6% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 11% · Fat 20%
Buckwheat pilaf with tomato paste nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 5.2 g | 19% |
| Protein | 6.1 g | 12% |
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 paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 18 g | 21 kcal |
| 2 tablespoon (grated) | 36 g | 42 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 170 g | 201 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1 pack (mini) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with tomato paste
What is buckwheat pilaf with tomato paste?
Buckwheat pilaf with tomato paste is a savory dish made by cooking buckwheat groats with tomato paste and seasonings. It is a simple, minimally processed meal when prepared from basic ingredients, rather than a packaged pilaf mix.
How do you keep buckwheat pilaf with tomato paste from turning mushy?
To keep buckwheat pilaf with tomato paste from turning mushy, avoid adding excess liquid and stop cooking as soon as the groats are tender. Let the covered pot rest off the heat, and fluff gently instead of stirring repeatedly.
Can you use roasted buckwheat for buckwheat pilaf with tomato paste?
Yes, roasted buckwheat groats work well in buckwheat pilaf with tomato paste and give it a deeper, toastier flavor. They may cook differently from raw groats, so check the texture as they simmer and follow the groat package guidance.
Is buckwheat pilaf with tomato paste made with buckwheat flour?
No, buckwheat pilaf with tomato paste is made with whole buckwheat groats, not buckwheat flour. Flour would dissolve into the cooking liquid and produce a thick, porridge-like dish rather than distinct pilaf grains.
Why does buckwheat pilaf with tomato paste taste bitter?
Buckwheat pilaf with tomato paste can taste bitter if the groats or tomato paste scorch during cooking. Toast the groats briefly, keep the heat moderate when frying the paste, and add liquid before the ingredients darken too much.
Can you make buckwheat pilaf with tomato paste in a rice cooker?
Yes, you can make buckwheat pilaf with tomato paste in a rice cooker, though the texture may differ from stovetop pilaf. Briefly cook the paste and aromatics separately first, then combine them with the groats and liquid in the cooker.
What can you serve with buckwheat pilaf with tomato paste?
Buckwheat pilaf with tomato paste pairs well with roasted vegetables, a crisp salad, or grilled chicken. For a vegetarian meal, serve it with beans or lentils; a spoonful of plain yogurt also balances the tomato flavor.
Can buckwheat pilaf with tomato paste be frozen?
Yes, buckwheat pilaf with tomato paste can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat until steaming, adding a splash of water if the groats seem dry.
How do you reheat buckwheat pilaf with tomato paste without drying it out?
Reheat buckwheat pilaf with tomato paste in a covered pan over low heat with a small splash of water, stirring gently. You can also microwave it covered, pausing to stir so the center heats evenly.
Is buckwheat pilaf with tomato paste the same as kasha?
Not exactly: buckwheat pilaf with tomato paste is a prepared dish, while kasha commonly refers to cooked buckwheat groats or, in some cuisines, roasted buckwheat. Kasha can be used as the groat base, but tomato paste gives the pilaf a different flavor.
Buckwheat pilaf with tomato paste Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
B1
0.14mg · 12% DV
B6
0.2mg · 12% DV
B5
0.5mg · 10% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.25mg · 28% DV
Phosphorus
166mg · 24% DV
Magnesium
86mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Buckwheat pilaf with tomato paste 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 paste
To burn the 212 calories in 1 serving (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 tomato paste?
Buckwheat pilaf with tomato paste is a home-style dish made by briefly cooking buckwheat groats with tomato paste, often with onion, then simmering them until tender. Buckwheat is used like a grain, though it is technically a seed; the dish is best understood as a practical pilaf-style preparation rather than one tied to a single origin.
The tomato paste gives it a savoury, gently tangy flavour, while the cooked groats can remain pleasantly firm. Serve it as a side with vegetables or grilled foods, or make it a simple plant-based meal with salad and a spoonful of yoghurt if that suits your diet. It provides fibre and plant protein, with 2.9 g of fibre per 100 g. For a lighter version, use less oil and add extra vegetables.
How Nutritious Is Buckwheat pilaf with tomato paste?
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 tomato paste 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 paste Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with tomato paste 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 tomato paste Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.