1 serving (medium) of Low-Oil Green Beans with Basmati Rice (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 34 g of carbs, 5.6 g of protein, 3.8 g of fat and 5 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Low-Oil Green Beans with Basmati Rice?

Low-Oil Green Beans with Basmati Rice brings tender green beans together with fragrant, separate-grained basmati. It is a simple vegetable-and-rice dish rather than a specific regional classic; green beans are cooked in many cuisines, while basmati is especially associated with South Asian cooking. A light hand with oil lets the vegetables and rice remain the focus.

Serve it warm as a meat-free main or as a side alongside lentils, grilled vegetables or a protein of your choice. The beans add fibre and some plant protein, while the rice makes the dish more substantial. For a lighter plate, pair it with a crisp salad; for a more filling meal, add chickpeas or lentils.

Low-Oil Green Beans with Basmati Rice Nutrition Facts

Selected: 100 g

105

KCAL / 100G

Carbs

18.9g

· 7% DV

Protein

3.1g

· 6% DV

Fat

2.1g

· 3% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 12% · Fat 17%

Low-Oil Green Beans with Basmati Rice Vitamins & Minerals

Vitamins

Vitamin K

23µg · 19% DV

Vitamin C

8.5mg · 9% DV

0.09mg · 8% DV

0.13mg · 8% DV

Minerals

Phosphorus

70mg · 10% DV

Selenium

4.5µg · 8% DV

Iron

1mg · 6% DV

Magnesium

22mg · 5% DV

How Nutritious Is Low-Oil Green Beans with Basmati Rice?

Nutrient density

Medium

58/ 100

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

48/ 100

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.

Low-Oil Green Beans with Basmati Rice Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Low-Oil Green Beans with Basmati Rice

To burn the 105 calories in 100 g:

🚶

26min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Low-Oil Green Beans with Basmati Rice 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 Low-Oil Green Beans with Basmati Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Low-Oil Green Beans with Basmati Rice 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

Low-Oil Green Beans with Basmati Rice Fat Profile

SATURATED

0.3g

MONOUNSATURATED

1.25g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 9.3:1

Above the ideal 4:1 (9.3:1).

Compare Low-Oil Green Beans with Basmati Rice

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Foods Similar to Low-Oil Green Beans with Basmati Rice

🍅

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18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Low-Oil Green Beans with Basmati Rice

How do you make low-oil green beans with basmati rice?

Cook the green beans with onion and tomato using a small amount of oil, and prepare the basmati rice separately. Keeping the rice apart helps it stay fluffy instead of absorbing the beans’ cooking liquid and turning the dish mushy.

What ingredients go into low-oil green beans with basmati rice?

The basic ingredients are green beans, basmati rice, onion, tomato, a little oil, water, and salt. Garlic, black pepper, or fresh herbs can add flavor, but the beans and rice are the defining parts of the dish.

Should you cook the basmati rice separately for low-oil green beans with basmati rice?

Yes, cooking the basmati rice separately usually gives low-oil green beans with basmati rice a better texture. The beans can release liquid as they cook, so adding uncooked rice to the same pot may leave the rice soggy or unevenly cooked.

Can you use frozen green beans for low-oil green beans with basmati rice?

Yes, frozen green beans work in low-oil green beans with basmati rice. Add them directly to the pan without thawing, then check tenderness as they cook; they may release more water than fresh beans, so avoid adding excess liquid at the start.

Can you use a different type of rice in low-oil green beans with basmati rice?

Yes, you can replace basmati with another long-grain rice or a variety you have on hand. Cooking times and water needs vary, so follow that rice’s directions and cook it separately to preserve the texture of the green beans.

What can you serve with low-oil green beans with basmati rice?

A simple salad, plain yogurt, or a cucumber-based side pairs well with low-oil green beans with basmati rice. Since the dish already includes rice, you generally do not need another grain or bread to make it a complete meal.

How long does low-oil green beans with basmati rice last in the fridge?

Low-oil green beans with basmati rice keeps for about three days in the refrigerator when stored in a sealed container. Cool it promptly rather than leaving it at room temperature for a long time, especially because it contains cooked rice.

Can you freeze low-oil green beans with basmati rice?

Yes, you can freeze low-oil green beans with basmati rice, although the rice and beans may soften after thawing. Freeze it in airtight, meal-sized portions, thaw it in the refrigerator, and reheat it thoroughly before serving.

How do you reheat low-oil green beans with basmati rice without drying it out?

Reheat low-oil green beans with basmati rice in a covered pan over low heat with a small splash of water. Stir occasionally and heat it until steaming throughout; in a microwave, cover the dish and pause to stir midway.

Can low-oil green beans with basmati rice be made with canned green beans?

Yes, canned green beans can be used for low-oil green beans with basmati rice, but they are already soft and need less cooking. Drain them well and add them toward the end, so they warm through without falling apart.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026