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Green Bean Basmati Rice Pilaf Calories
Vegetable rice pilaf with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green Bean Basmati Rice Pilaf (180 g) has 247 calories. That works out to 137 calories per 100 g. It contains 47 g of carbs, 5.6 g of protein, 4.5 g of fat and 2.7 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Green Bean Basmati Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
247
KCAL / 180G
Carbs
47g
· 17% DV
Protein
5.6g
· 11% DV
Fat
4.5g
· 6% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 9% · Fat 16%
Green Bean Basmati Rice Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 47 g | 17% |
| Fiber | 2.7 g | 10% |
| Protein | 5.6 g | 11% |
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 Green Bean Basmati Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 247 kcal |
| 1 tablespoon (medium) | 15 g | 21 kcal |
| ½ cup (small) | 90 g | 123 kcal |
| 100 g | 100 g | 137 kcal |
| 1 serving (small) | 150 g | 206 kcal |
| 1 serving (medium) | 220 g | 301 kcal |
| 1.5 cup (large) | 270 g | 370 kcal |
| 1 serving (large) | 320 g | 438 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Green Bean Basmati Rice Pilaf
How do you make green bean basmati rice pilaf?
To make green bean basmati rice pilaf, sauté chopped onion and green beans, stir in rinsed basmati rice, then add hot water or stock and cook covered until the rice is tender. Let it rest off the heat, then fluff gently with a fork.
How do you keep green bean basmati rice pilaf from turning mushy?
For green bean basmati rice pilaf that stays distinct, rinse the rice well, drain it thoroughly, and avoid stirring once the liquid is added. Use the absorption amount recommended for your basmati rice, and let the cooked pilaf rest before fluffing.
Can you use frozen green beans in green bean basmati rice pilaf?
Yes, frozen green beans work in green bean basmati rice pilaf. Add them straight to the pan or thaw and drain them first; if they are icy, avoid adding extra cooking liquid because the ice will release water as it cooks.
Should you soak basmati rice for green bean basmati rice pilaf?
Soaking basmati rice is optional for green bean basmati rice pilaf, but it can help the grains cook evenly and remain separate. If you soak it, drain it well and use less cooking liquid than you would for rice that has not been soaked.
When should you add green beans to green bean basmati rice pilaf?
Add chopped green beans to green bean basmati rice pilaf before the cooking liquid, so they cook alongside the rice and absorb its seasoning. For very tender beans, briefly sauté them first; for firmer beans, add them after the rice has started cooking.
What spices go well in green bean basmati rice pilaf?
Cumin, black pepper, turmeric, and garlic complement green bean basmati rice pilaf without overpowering basmati’s aroma. You can also finish it with chopped parsley, cilantro, or lemon zest; add strong spices sparingly so the green beans still stand out.
What can you serve with green bean basmati rice pilaf?
Green bean basmati rice pilaf pairs well with grilled chicken, fish, tofu, or lentils, and a crisp salad or plain yogurt makes a fresh side. Since the pilaf already includes vegetables, choose a simple main dish rather than another heavily seasoned rice dish.
Can you make green bean basmati rice pilaf with brown basmati rice?
Yes, you can make green bean basmati rice pilaf with brown basmati rice, but it needs more cooking time and liquid than white basmati. Cook the rice until nearly tender before adding delicate green beans, or they may become overly soft.
How should you store leftover green bean basmati rice pilaf?
Store leftover green bean basmati rice pilaf in a covered container in the refrigerator once it has cooled, and eat it within a few days. Reheat only the portion you need until steaming hot, adding a splash of water if the rice seems dry.
Can green bean basmati rice pilaf be frozen?
Yes, green bean basmati rice pilaf can be frozen in airtight, meal-sized portions. The beans and rice may be softer after thawing, so reheat it gently with a little water and fluff it rather than stirring vigorously.
Green Bean Basmati Rice Pilaf Vitamins & Minerals
Vitamins
B6
0.27mg · 16% DV
B3
2.07mg · 13% DV
Vitamin K
15.3µg · 13% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.68mg · 30% DV
Selenium
13µg · 24% DV
Copper
0.16mg · 18% DV
Phosphorus
104mg · 15% DV
Sodium
279mg · 12% DV
Potassium ⭐
173mg · 5% DV
Green Bean Basmati Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Bean Basmati Rice Pilaf
To burn the 247 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 Green Bean Basmati Rice Pilaf?
Green bean basmati rice pilaf combines fragrant, long-grain basmati rice with green beans, cooked together as a simple vegetable rice dish. Basmati is closely associated with South Asian cooking, while pilaf-style preparations are enjoyed in many places. The rice should be fluffy and distinct, with the beans tender but not mushy; gentle spices or fresh herbs can add aroma without overwhelming either ingredient. Serve it warm as a side for grilled vegetables, meat or fish, or make it the centre of a meat-free meal with yoghurt or beans. It is mainly a carbohydrate-rich rice dish, with the green beans adding some fibre; each 100 g provides 1.5 g of fibre. For a lighter version, use a modest amount of oil and add extra green beans.
How Nutritious Is Green Bean Basmati Rice Pilaf?
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 Green Bean Basmati Rice Pilaf 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 Green Bean Basmati Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Green Bean Basmati Rice Pilaf 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
Green Bean Basmati Rice Pilaf Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.61g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.