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Buckwheat pilaf with peas Calories
Contains fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with peas (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 40.7 g of carbs, 7.7 g of protein, 4.3 g of fat and 5.8 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with peas Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
40.7g
· 15% DV
Protein
7.7g
· 15% DV
Fat
4.3g
· 6% 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 70% · Protein 13% · Fat 17%
Buckwheat pilaf with peas nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.7 g | 15% |
| Fiber | 5.8 g | 21% |
| Protein | 7.7 g | 15% |
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 peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with peas
How do you make buckwheat pilaf with peas?
Buckwheat pilaf with peas is made by briefly sautéing buckwheat with onion, then simmering it with peas and hot water until tender. Let it stand covered after cooking so the grains settle, then fluff gently rather than stirring vigorously.
What ingredients go into buckwheat pilaf with peas?
Buckwheat pilaf with peas usually contains buckwheat groats, peas, onion, oil, and water or stock. Garlic, herbs, carrots, or spices are common additions, but avoid adding too much liquid so the groats keep their shape.
Should you soak buckwheat before making buckwheat pilaf with peas?
No, soaking is not necessary for buckwheat pilaf with peas. Rinse the groats before cooking to remove surface dust; if you do soak them, they will cook faster, so check their texture earlier and reduce the cooking liquid as needed.
Why does buckwheat pilaf with peas turn mushy?
Buckwheat pilaf with peas turns mushy when the groats absorb excess liquid or are cooked for too long. Buckwheat types vary in how quickly they soften, so start checking near the end and stop cooking as soon as the groats are tender.
Can you use frozen peas in buckwheat pilaf with peas?
Yes, frozen peas work well in buckwheat pilaf with peas and can usually go straight into the pot. Add them late enough to keep their color and shape; fresh peas may need more cooking time, depending on how mature they are.
Is buckwheat pilaf with peas the same as kasha?
No, buckwheat pilaf with peas is not quite the same as kasha. Kasha commonly refers to roasted buckwheat groats or a cooked buckwheat dish, while this pilaf combines buckwheat with peas and is prepared as a mixed side or main dish.
What can you serve with buckwheat pilaf with peas?
Buckwheat pilaf with peas pairs well with roasted vegetables, a crisp salad, or yogurt. It can also accompany grilled fish, chicken, or tofu; add fresh herbs or a squeeze of lemon when serving to brighten its earthy flavor.
Can buckwheat pilaf with peas be made in a rice cooker?
Yes, buckwheat pilaf with peas can be made in a rice cooker, although the texture may differ from stovetop pilaf. Use the cooker’s grain setting if available, and check the liquid and doneness because buckwheat groats do not behave exactly like rice.
How long does leftover buckwheat pilaf with peas keep in the fridge?
Leftover buckwheat pilaf with peas keeps for a few days when promptly chilled in a covered container. Reheat it until steaming hot, adding a little water if it has dried out; discard portions that sat at room temperature for too long.
Can buckwheat pilaf with peas be frozen for meal prep?
Yes, buckwheat pilaf with peas freezes well enough for meal prep. Cool it fully, pack individual portions airtight, and thaw in the refrigerator before reheating; the peas and groats may be softer after freezing than when freshly cooked.
Buckwheat pilaf with peas Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
Vitamin K
20.16µg · 17% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.32mg · 36% DV
Phosphorus
202mg · 29% DV
Magnesium
104mg · 25% DV
Sodium
324mg · 14% DV
Potassium ⭐
302mg · 9% DV
Buckwheat pilaf with peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with peas
To burn the 230 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 peas?
Buckwheat pilaf with peas is made by cooking buckwheat groats pilaf-style with peas. It is a flexible home-cooked dish rather than a preparation tied to one particular region. Buckwheat brings an earthy, nutty flavour, while peas add a gentle sweetness; the grains are best when tender but still distinct. Serve it warm as a side with roasted vegetables, or make it a simple main with a salad or a spoonful of yoghurt. It provides fibre and plant protein, making it a useful base for a meat-free meal. Add beans or tofu if you’d like it more filling.
How Nutritious Is Buckwheat pilaf with peas?
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 peas 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 peas Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with peas 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 peas Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.22g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.