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Basmati Rice Pilaf with Chicken and Chickpeas Calories
Balanced pilaf dish with protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Basmati Rice Pilaf with Chicken and Chickpeas (220 g) has 376 calories. That works out to 171 calories per 100 g. It contains 48.6 g of carbs, 18.3 g of protein, 11.4 g of fat and 5.1 g of fiber. Its 0.9 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Basmati Rice Pilaf with Chicken and Chickpeas Nutrition Facts
Selected: 1 cup (medium) · 220 g
376
KCAL / 220G
Carbs
48.6g
· 18% DV
Protein
18.3g
· 37% DV
Fat
11.4g
· 15% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 20% · Fat 27%
Basmati Rice Pilaf with Chicken and Chickpeas nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 5.1 g | 18% |
| Protein | 18.3 g | 37% |
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 Basmati Rice Pilaf with Chicken and Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 376 kcal |
| 1 tablespoon (shredded) | 18 g | 31 kcal |
| 100 g | 100 g | 171 kcal |
| 1 piece (half) | 110 g | 188 kcal |
| 1 cup (small) | 160 g | 274 kcal |
| 1 serving (small) | 180 g | 308 kcal |
| 1 serving (medium) | 250 g | 428 kcal |
| 1 cup (large) | 300 g | 513 kcal |
| 1 serving (large) | 350 g | 599 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Basmati Rice Pilaf with Chicken and Chickpeas
How do you make Basmati Rice Pilaf with Chicken and Chickpeas?
Basmati Rice Pilaf with Chicken and Chickpeas is made by browning chicken with onion and spices, then adding rinsed basmati rice, chickpeas, and hot broth or water. Cover and simmer until the rice is tender and the liquid is absorbed.
Should you rinse basmati rice for Basmati Rice Pilaf with Chicken and Chickpeas?
Yes, rinse the basmati rice for Basmati Rice Pilaf with Chicken and Chickpeas under cold water until the water is mostly clear. Draining it well helps keep the cooked grains distinct rather than sticky.
How do you keep Basmati Rice Pilaf with Chicken and Chickpeas from turning mushy?
Use a measured amount of liquid, rinse and thoroughly drain the rice, and avoid stirring it while it simmers. For Basmati Rice Pilaf with Chicken and Chickpeas, too much broth or frequent stirring can break the rice grains and make the dish mushy.
Can you use canned chickpeas in Basmati Rice Pilaf with Chicken and Chickpeas?
Yes, canned chickpeas work well in Basmati Rice Pilaf with Chicken and Chickpeas. Drain and rinse them, then stir them in toward the end of cooking so they warm through without breaking apart.
What cut of chicken is best for Basmati Rice Pilaf with Chicken and Chickpeas?
Boneless chicken thighs stay juicy and are forgiving in Basmati Rice Pilaf with Chicken and Chickpeas, while breast meat makes a leaner version. Cut the chicken into evenly sized pieces so it cooks through at a similar rate.
What spices go well in Basmati Rice Pilaf with Chicken and Chickpeas?
Cumin, black pepper, turmeric, and a little cinnamon complement Basmati Rice Pilaf with Chicken and Chickpeas. Use whole spices such as cardamom or a cinnamon stick for a fragrant pilaf, and remove them before serving if desired.
What should you serve with Basmati Rice Pilaf with Chicken and Chickpeas?
A crisp salad, cucumber yogurt, or roasted vegetables pairs well with Basmati Rice Pilaf with Chicken and Chickpeas. These fresh sides balance the hearty rice, chicken, and chickpeas without competing with their seasoning.
Can you make Basmati Rice Pilaf with Chicken and Chickpeas in a rice cooker?
Yes, you can make Basmati Rice Pilaf with Chicken and Chickpeas in a rice cooker if you cook the chicken fully first. Add it with the rinsed rice, chickpeas, and measured liquid, and use the cooker’s regular white-rice setting.
How should you store leftover Basmati Rice Pilaf with Chicken and Chickpeas?
Cool Basmati Rice Pilaf with Chicken and Chickpeas promptly, place it in a shallow sealed container, and refrigerate it. Reheat only the portion you need until steaming hot throughout, since cooked rice should not sit at room temperature for long.
Can you freeze Basmati Rice Pilaf with Chicken and Chickpeas?
Yes, freeze Basmati Rice Pilaf with Chicken and Chickpeas in airtight, single-meal portions once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the rice may be slightly softer after freezing and reheating.
Basmati Rice Pilaf with Chicken and Chickpeas Vitamins & Minerals
Vitamins
B3
5.72mg · 36% DV
B6
0.4mg · 24% DV
Biotin
6.6µg · 22% DV
B5
1.06mg · 21% DV
Minerals
Manganese
0.86mg · 37% DV
Selenium
19µg · 35% DV
Phosphorus
224mg · 32% DV
Copper
0.24mg · 27% DV
Sodium
462mg · 20% DV
Potassium ⭐
343mg · 10% DV
Basmati Rice Pilaf with Chicken and Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati Rice Pilaf with Chicken and Chickpeas
To burn the 376 calories in 1 cup (medium) (220 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 Basmati Rice Pilaf with Chicken and Chickpeas?
Basmati rice pilaf with chicken and chickpeas brings together fragrant long-grain rice, pieces of chicken and chickpeas, cooked as a savoury pilaf. It draws on the broad pilaf tradition rather than belonging to one clearly defined regional recipe, and works well as a complete, home-cooked meal.
The rice is typically fluffy and separate, while chickpeas add a pleasantly firm bite and chicken makes the dish more substantial. Serve it warm for lunch or dinner, on its own or with a crisp salad, yoghurt or a simple vegetable side. Rice provides most of the carbohydrates, while chicken and chickpeas contribute protein and chickpeas add fibre; there are 8.3 g of protein per 100 g. For a lighter version, use oil sparingly and add extra vegetables alongside.
How Nutritious Is Basmati Rice Pilaf with Chicken and Chickpeas?
Nutrient density
Medium
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 Basmati Rice Pilaf with Chicken and Chickpeas 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 Basmati Rice Pilaf with Chicken and Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf with Chicken and Chickpeas Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Basmati Rice Pilaf with Chicken and Chickpeas Fat Profile
SATURATED
2.42g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.42g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.