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Buckwheat pilaf with mixed vegetables Calories
Fiber-rich buckwheat pilaf with mixed vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with mixed vegetables (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 38.5 g of carbs, 6.5 g of protein, 3.8 g of fat and 5.8 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with mixed vegetables Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
6.5g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
Buckwheat pilaf with mixed vegetables nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 5.8 g | 21% |
| Protein | 6.5 g | 13% |
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 Buckwheat pilaf with mixed vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with mixed vegetables
How do you make buckwheat pilaf with mixed vegetables?
To make buckwheat pilaf with mixed vegetables, briefly toast rinsed buckwheat in a little oil, add hot water, cover, and simmer until tender. Stir in drained mixed vegetables near the end and let the pilaf rest off the heat before serving.
What is the water-to-buckwheat ratio for buckwheat pilaf with mixed vegetables?
A useful starting point for buckwheat pilaf with mixed vegetables is two parts water to one part buckwheat. Different groats absorb water differently, so check near the end and add a little hot water if the kernels are still firm.
Why does buckwheat pilaf with mixed vegetables turn mushy?
Buckwheat pilaf with mixed vegetables usually turns mushy from excess water, overcooking, or frequent stirring. Simmer it covered and avoid disturbing the kernels; add the vegetables after the buckwheat is nearly tender so they do not break down.
What vegetables go in buckwheat pilaf with mixed vegetables?
Buckwheat pilaf with mixed vegetables commonly uses peas, carrots, and potatoes, the combination often sold as mixed vegetables. You can also add mushrooms or bell pepper, but cook watery vegetables separately or add them sparingly to keep the pilaf from becoming soggy.
What should you serve with buckwheat pilaf with mixed vegetables?
Buckwheat pilaf with mixed vegetables pairs well with a crisp salad, plain yogurt, or grilled chicken. For a meat-free plate, serve it with beans or lentils; choose one substantial side rather than adding several competing dishes.
How long does buckwheat pilaf with mixed vegetables keep in the fridge?
Buckwheat pilaf with mixed vegetables keeps in the refrigerator for about three to four days when stored promptly in a covered container. Reheat only the portion you need, adding a splash of water if the grains have dried out.
Can you freeze buckwheat pilaf with mixed vegetables?
Yes, buckwheat pilaf with mixed vegetables can be frozen in airtight, single-serving containers. Thaw it in the refrigerator and reheat until hot throughout; potatoes in the vegetable mix may become softer after freezing and thawing.
Should you rinse buckwheat before making buckwheat pilaf with mixed vegetables?
Yes, rinsing buckwheat before making buckwheat pilaf with mixed vegetables removes loose dust and any small debris. Drain it well before toasting, since wet groats will steam rather than brown in the pan.
Can you make buckwheat pilaf with mixed vegetables in a rice cooker?
Yes, you can make buckwheat pilaf with mixed vegetables in a rice cooker using its standard grain-cooking setting. Add the buckwheat and water first, then stir in cooked or canned vegetables after the cycle so they retain more texture.
Does buckwheat pilaf with mixed vegetables taste like rice pilaf?
No, buckwheat pilaf with mixed vegetables does not taste exactly like rice pilaf. Buckwheat has a distinct earthy, nutty flavor and tends to remain more separate and firm, while rice usually has a milder taste and a softer texture.
Buckwheat pilaf with mixed vegetables Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
Vitamin K
17.1µg · 14% DV
B1
0.14mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Magnesium
86mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
281mg · 8% DV
Buckwheat pilaf with mixed vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with mixed vegetables
To burn the 212 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 Buckwheat pilaf with mixed vegetables?
Buckwheat pilaf with mixed vegetables combines tender, distinct buckwheat groats with a colourful vegetable mix. Despite its name, buckwheat is a seed rather than a cereal grain, and it has long been used in pilaf-style dishes across parts of Eastern Europe and Asia. The vegetables can vary, but peas, carrots and potatoes are common choices in mixed-vegetable blends.
The cooked groats have a pleasantly earthy, nutty flavour and hold their shape, while the vegetables bring sweetness and colour. Serve it warm as a side for grilled or roasted dishes, or enjoy a bowl on its own for a meat-free meal. It provides fibre along with carbohydrates; for a lighter version, use just enough oil to coat the vegetables and finish with herbs or a squeeze of lemon.
How Nutritious Is Buckwheat pilaf with mixed vegetables?
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 mixed vegetables 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 mixed vegetables Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with mixed vegetables 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 mixed vegetables Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.04g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.