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Green lentil and buckwheat pilaf Calories
High in fiber and plant protein, gluten-free, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green lentil and buckwheat pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 39.6 g of carbs, 9.9 g of protein, 2.2 g of fat and 9.4 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Green lentil and buckwheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
39.6g
· 14% DV
Protein
9.9g
· 20% DV
Fat
2.2g
· 3% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 18% · Fat 9%
Green lentil and buckwheat pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 9.4 g | 34% |
| Protein | 9.9 g | 20% |
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 lentil and buckwheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 3 tablespoon (medium) | 45 g | 54 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
| 2 cup (extra large) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Green lentil and buckwheat pilaf
How do you make green lentil and buckwheat pilaf?
Green lentil and buckwheat pilaf is made by cooking the lentils until nearly tender, then combining them with buckwheat and aromatics to finish. Sauté onion with spices, add the rinsed grains and lentils, and cook until the buckwheat is tender but still holds its shape.
Is buckwheat in green lentil and buckwheat pilaf actually wheat?
No, buckwheat in green lentil and buckwheat pilaf is not wheat; it is a seed from a different plant. Despite the name, it is naturally gluten-free, so it is not interchangeable with wheat berries or bulgur in recipes.
Should you cook the lentils separately for green lentil and buckwheat pilaf?
Yes, cooking the lentils separately until nearly tender is usually best for green lentil and buckwheat pilaf. Lentils often need longer than buckwheat, so adding them raw can leave one ingredient firm while the other becomes overcooked.
How do you stop green lentil and buckwheat pilaf from turning mushy?
To keep green lentil and buckwheat pilaf from turning mushy, avoid overcooking the buckwheat and stir it as little as possible. Use pre-cooked, drained lentils and let the finished pilaf rest briefly before fluffing it with a fork.
What herbs and spices go well in green lentil and buckwheat pilaf?
Cumin, black pepper, paprika, and dried mint all suit green lentil and buckwheat pilaf. Onion and garlic build a savoury base, while chopped parsley and a squeeze of lemon added at the end brighten the earthy lentils and buckwheat.
What can you use instead of buckwheat in green lentil and buckwheat pilaf?
Rice, quinoa, or bulgur can replace buckwheat in green lentil and buckwheat pilaf, but each changes the texture and cooking time. Bulgur and many rice varieties are not gluten-free, so they are not equivalent swaps for anyone avoiding gluten.
What should you serve with green lentil and buckwheat pilaf?
Green lentil and buckwheat pilaf pairs well with a crisp salad, roasted vegetables, or a spoonful of plain yogurt. A sharp lemon dressing balances the earthy flavour, while flatbread can make it part of a larger meal.
Can you make green lentil and buckwheat pilaf ahead for meal prep?
Yes, green lentil and buckwheat pilaf works well for meal prep. Cook it ahead, cool it promptly, and store individual portions in sealed containers in the refrigerator; add fresh herbs or lemon after reheating to refresh the flavour.
Can green lentil and buckwheat pilaf be frozen?
Yes, green lentil and buckwheat pilaf can be frozen in airtight, meal-sized portions once fully cooled. Thaw it in the refrigerator and reheat until steaming hot; the buckwheat may soften slightly after freezing, but the dish remains suitable for a quick meal.
Does green lentil and buckwheat pilaf provide complete protein?
Not necessarily: green lentils and buckwheat each provide plant protein, but this dish should not be assumed to supply every essential amino acid in ideal amounts. Eating varied protein sources across the day, such as beans, nuts, seeds, or dairy if eaten, helps round out a plant-based diet.
Green lentil and buckwheat pilaf Vitamins & Minerals
Vitamins
B5
0.9mg · 18% DV
Folate
68.4µg · 17% DV
B1
0.2mg · 17% DV
B6
0.23mg · 14% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.41mg · 46% DV
Phosphorus
198mg · 28% DV
Magnesium
68mg · 16% DV
Potassium ⭐
414mg · 12% DV
Sodium
7.2mg · 0% DV
Green lentil and buckwheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil and buckwheat pilaf
To burn the 216 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 lentil and buckwheat pilaf?
Green lentil and buckwheat pilaf brings cooked green lentils together with buckwheat in a pilaf-style dish. It makes a hearty, home-friendly combination of two ingredients with earthy, nutty flavours: the lentils stay pleasantly substantial, while the buckwheat softens without losing all its texture.
Serve it warm as a vegetarian main with a crisp salad, or as a side alongside roasted vegetables or grilled meat. A spoonful of yoghurt and fresh herbs also work well. Lentils and buckwheat contribute plant protein and fibre; each 100 g provides 5.2 g of fibre. For a lighter version, keep the added oil modest and build the plate around vegetables.
How Nutritious Is Green lentil and buckwheat pilaf?
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
High
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 lentil and buckwheat 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 lentil and buckwheat pilaf Contain Allergens?
No known major allergens
Which Diets Is Green lentil and buckwheat 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 lentil and buckwheat pilaf Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.