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A light rice-and-pea dish with fiber, plant protein, and heart-healthy monounsaturated fat from olive oil.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Olive Oil Basmati Peas (180 g) has 283 calories. That works out to 157 calories per 100 g. It contains 41 g of carbs, 5.9 g of protein, 11.2 g of fat and 5.6 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
283
KCAL / 180G
Carbs
41g
· 15% DV
Protein
5.9g
· 12% DV
Fat
11.2g
· 14% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 8% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 283 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 5.6 g | 20% |
| Protein | 5.9 g | 12% |
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 | 283 kcal |
| 1 tablespoon (small) | 15 g | 24 kcal |
| ½ cup (small) | 90 g | 141 kcal |
| 100 g | 100 g | 157 kcal |
| 0.75 cup (medium) | 135 g | 212 kcal |
| 1 serving (large) | 220 g | 345 kcal |
| 1.5 cup (large) | 270 g | 424 kcal |
| 2 cup (extra large) | 360 g | 565 kcal |
Calculated from 157 calories per 100 g.
Olive Oil Basmati Peas is made by cooking basmati rice and peas with olive oil, often with onion and simple seasonings. Soften the onion in the oil, add the peas, rice, and cooking liquid, then simmer until the rice is tender.
Olive Oil Basmati Peas combines basmati rice, peas, and olive oil. Onion is a common addition, while herbs, lemon, and seasonings vary by recipe. The dish gets its name from the rice and peas cooked together with olive oil.
Olive Oil Basmati Peas pairs well with a crisp salad, yogurt, or grilled vegetables. For a more substantial meal, serve it alongside grilled fish or chicken; it can also sit among other vegetable sides at a shared meal.
Yes, Olive Oil Basmati Peas can be served warm, at room temperature, or chilled. Let it cool safely before refrigerating, and bring it closer to room temperature before serving if you prefer the olive oil’s flavor to be more noticeable.
Yes, frozen peas work well in Olive Oil Basmati Peas and usually do not need to be thawed first. Add them during cooking and check that they are tender; fresh peas work too, though their cooking time can vary.
Rinsing the basmati rice before making Olive Oil Basmati Peas removes some surface starch and can help keep the grains less sticky. Drain it well before adding it to the pot; soaking is optional rather than essential.
Olive Oil Basmati Peas keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is steaming hot throughout.
Yes, you can freeze Olive Oil Basmati Peas in airtight, portion-sized containers. The basmati rice may become softer after thawing, so cool the dish promptly, freeze it, and thaw it in the refrigerator before reheating.
The rice in Olive Oil Basmati Peas can turn mushy if it absorbs too much liquid, cooks for too long, or is stirred repeatedly. Rinse and drain the rice, use the recipe’s measured liquid, and keep the pot covered while it simmers.
Yes, lemon adds a bright, fresh note to Olive Oil Basmati Peas. Add a little juice near the end of cooking or squeeze it over the dish just before serving, so its acidity does not overpower the peas and olive oil.
Vitamins
Vitamin K
28.44µg · 24% DV
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
B6
0.29mg · 17% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.29mg · 32% DV
Phosphorus
148mg · 21% DV
Selenium
8.64µg · 16% DV
Potassium ⭐
295mg · 9% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 283 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.
Olive oil basmati peas brings together basmati rice and peas cooked with olive oil, drawing on the Turkish zeytinyağlı style of home cooking. The rice is fragrant and fluffy, while the peas add a gentle sweetness and soft bite. Serve it warm or at room temperature as a light lunch, a simple supper, or a side dish; a crisp salad and a squeeze of lemon make an easy pairing. Rice provides most of the carbohydrates, while peas contribute fibre and plant protein, and the olive oil adds predominantly monounsaturated fat. For a lighter plate, keep the oil measured and add plenty of fresh greens.
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.62g
MONOUNSATURATED
7.83g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.