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Fiber- and plant-protein-rich pilaf with a mild sweetness from raisins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lentil pilaf with raisins (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 51.1 g of carbs, 9.4 g of protein, 4.3 g of fat and 8.3 g of fiber. Its 0.9 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 180 g
281
KCAL / 180G
Carbs
51.1g
· 19% DV
Protein
9.4g
· 19% DV
Fat
4.3g
· 6% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 13% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 51.1 g | 19% |
| Fiber | 8.3 g | 30% |
| Protein | 9.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 281 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| 1 piece (half) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 serving (small) | 120 g | 187 kcal |
| 1 cup (small) | 140 g | 218 kcal |
| 1 serving (medium) | 180 g | 281 kcal |
| 1 cup (large) | 240 g | 374 kcal |
| 1 serving (large) | 260 g | 406 kcal |
Calculated from 156 calories per 100 g.
Lentil pilaf with raisins is usually made with lentils, rice, raisins, onion, and seasonings. Recipes vary: some include nuts or warm spices, while others keep the ingredient list simple and let the raisins provide a mild sweetness.
Lentil pilaf with raisins is made by cooking lentils and rice until tender, then combining them with softened raisins and seasonings. Cook the lentils until nearly done before adding rice, or cook both separately to control their textures.
Lentil pilaf with raisins is savory with a gentle sweetness, not a dessert. The raisins add sweet pops of flavor, while onion, salt, and spices keep the dish suitable as a main or side.
Brown or green lentils work well in lentil pilaf with raisins because they tend to hold their shape during cooking. Red lentils soften faster and can make the pilaf thicker, so add them carefully and avoid overcooking.
Yes, canned lentils can be used in lentil pilaf with raisins. Drain and rinse them, then stir them in near the end of cooking so they heat through without turning mushy while the rice finishes.
Dried cranberries or chopped dried apricots can replace raisins in lentil pilaf with raisins. Both keep the fruity contrast, though cranberries taste sharper and apricots are chewier; add them near the end so they soften without breaking down.
Lentil pilaf with raisins pairs well with plain yogurt, a crisp salad, or roasted vegetables. For a fuller meal, serve it alongside grilled chicken or fish; a tangy side balances the raisins’ sweetness.
Yes, lentil pilaf with raisins can be cooked ahead and refrigerated once cooled. Reheat only the portion you need, adding a splash of water and covering it so the rice warms evenly without drying out.
Keep lentil pilaf with raisins from getting mushy by choosing lentils that hold their shape, using the right amount of cooking liquid, and limiting stirring. If cooking the lentils with rice, add them when their cooking times are compatible.
Yes, lentil pilaf with raisins can be frozen in airtight, meal-sized containers after it has cooled. Thaw it in the refrigerator and reheat until steaming hot; the rice may be softer after freezing.
Vitamins
Folate
61.2µg · 15% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.29mg · 32% DV
Phosphorus
173mg · 25% DV
Iron
3.06mg · 17% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 281 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.
Lentil pilaf with raisins combines lentils and a grain—often rice or bulgur—with raisins that soften as the pilaf cooks. It belongs to the broad family of pilaf-style dishes, whose seasonings and grain choices vary from kitchen to kitchen; the raisins add a gentle sweetness to the savoury base.
Serve it as a filling vegetarian main or as a side with roasted vegetables, grilled meat, or a spoonful of yoghurt. Its lentils and whole-grain variations bring fibre and plant protein, making it more substantial than a plain grain pilaf. For a lighter plate, keep the oil modest and pair it with a crisp salad.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.61g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.