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Buttered buckwheat pilaf with lentils Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buttered buckwheat pilaf with lentils (190 g) has 270 calories. That works out to 142 calories per 100 g. It contains 43.3 g of carbs, 9.7 g of protein, 7.2 g of fat and 8.4 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buttered buckwheat pilaf with lentils Nutrition Facts
Selected: 1 cup (medium) · 190 g
270
KCAL / 190G
Carbs
43.3g
· 16% DV
Protein
9.7g
· 19% DV
Fat
7.2g
· 9% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 14% · Fat 23%
Buttered buckwheat pilaf with lentils nutrition facts table · 1 cup (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.89 g | 19% |
| Trans fat | 0.23 g | |
| Sodium | 281 mg | 12% |
| Total carbohydrate | 43.3 g | 16% |
| Fiber | 8.4 g | 30% |
| Protein | 9.7 g | 19% |
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 Buttered buckwheat pilaf with lentils?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 190 g | 270 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| ½ cup (small) | 95 g | 135 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 serving (medium) | 220 g | 312 kcal |
| 1 pack (medium) | 250 g | 355 kcal |
| 1.5 cup (large) | 285 g | 405 kcal |
| 1 serving (large) | 320 g | 454 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Buttered buckwheat pilaf with lentils
What is buttered buckwheat pilaf with lentils made of?
Buttered buckwheat pilaf with lentils is made with buckwheat groats, lentils and butter, often with onion and seasoning. Recipes vary in the type of lentils and spices, but the defining combination is tender buckwheat and lentils finished with buttery flavor.
How do you cook buttered buckwheat pilaf with lentils?
A reliable way to make buttered buckwheat pilaf with lentils is to cook the lentils and buckwheat separately, then combine them with sautéed onion and butter. This lets you stop each ingredient at the right texture instead of overcooking one while the other softens.
Is the buckwheat in buttered buckwheat pilaf with lentils actually wheat?
No, the buckwheat in buttered buckwheat pilaf with lentils is not wheat; it is a seed from a different plant. Despite the name, it is not bulgur or a wheat grain, and it has a distinctive earthy flavor when cooked.
Which lentils are best for buttered buckwheat pilaf with lentils?
Green or brown lentils work well in buttered buckwheat pilaf with lentils because they tend to hold their shape. Red lentils can also be used, but they break down more readily and may make the finished pilaf softer and less distinct.
How do you keep buttered buckwheat pilaf with lentils from turning mushy?
To keep buttered buckwheat pilaf with lentils from turning mushy, cook the buckwheat only until tender and add lentils that have been cooked separately. Drain excess liquid and let the finished dish rest covered briefly before serving.
Does buckwheat need soaking for buttered buckwheat pilaf with lentils?
No, buckwheat does not need soaking for buttered buckwheat pilaf with lentils. Rinse the groats before cooking to remove surface dust; if you choose to soak them, check them sooner as they may cook faster and soften more than expected.
What can you serve with buttered buckwheat pilaf with lentils?
Buttered buckwheat pilaf with lentils pairs well with a crisp salad, plain yogurt or roasted vegetables. These fresh or light sides balance the buttery, earthy pilaf without competing with the lentils and buckwheat.
Can you make buttered buckwheat pilaf with lentils ahead of time?
Yes, buttered buckwheat pilaf with lentils can be made ahead and kept covered in the refrigerator for about three days. Reheat it until steaming hot, adding a splash of water if the grains have dried out during storage.
Can you make buttered buckwheat pilaf with lentils without butter?
Yes, you can make buttered buckwheat pilaf with lentils using olive oil instead of butter. The dish will lose its characteristic buttery taste, but sautéed onion and herbs can add plenty of flavor; use butter if you want the traditional finish.
How is buttered buckwheat pilaf with lentils different from bulgur pilaf?
Buttered buckwheat pilaf with lentils uses buckwheat groats, while bulgur pilaf uses wheat that has been cooked, dried and cracked. The grains have different flavors and textures, so they are not interchangeable without changing the character of the dish.
Buttered buckwheat pilaf with lentils Vitamins & Minerals
Vitamins
Folate
102.6µg · 26% DV
B1
0.23mg · 19% DV
B6
0.3mg · 18% DV
B5
0.8mg · 16% DV
Minerals
Manganese
1.1mg · 48% DV
Copper
0.42mg · 47% DV
Phosphorus
226mg · 32% DV
Magnesium
93mg · 22% DV
Sodium
281mg · 12% DV
Potassium ⭐
342mg · 10% DV
Buttered buckwheat pilaf with lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buttered buckwheat pilaf with lentils
To burn the 270 calories in 1 cup (medium) (190 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 Buttered buckwheat pilaf with lentils?
Buttered buckwheat pilaf with lentils combines tender buckwheat groats and lentils, finished with butter. It is a simple, hearty pilaf rather than a rice dish, with buckwheat’s gently earthy, nutty flavour and grains that keep some shape when cooked. Buckwheat is a seed used much like a grain, and this combination makes a satisfying home-cooked side or meat-free main.
Serve it warm alongside roasted vegetables, a crisp salad or pickles; it also works as a filling lunch on its own. It provides fibre and plant protein, with 4.4 g of fibre per 100 g. For a lighter plate, use butter sparingly and add extra vegetables or fresh herbs.
How Nutritious Is Buttered buckwheat pilaf with lentils?
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 Buttered buckwheat pilaf with lentils 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 Buttered buckwheat pilaf with lentils Contain Allergens?
Contains these allergens:
Which Diets Is Buttered buckwheat pilaf with lentils Good For?
Vegan
— Not 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
Buttered buckwheat pilaf with lentils Fat Profile
SATURATED
3.89g
MONOUNSATURATED
1.71g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 16.1:1
Above the ideal 4:1 (16.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.