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Olive oil vegetable buckwheat pilaf Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Olive oil vegetable buckwheat pilaf (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 39.2 g of carbs, 6.5 g of protein, 9.4 g of fat and 5.9 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Olive oil vegetable buckwheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
39.2g
· 14% DV
Protein
6.5g
· 13% DV
Fat
9.4g
· 12% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 10% · Fat 31%
Olive oil vegetable buckwheat pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 39.2 g | 14% |
| Fiber | 5.9 g | 21% |
| Protein | 6.5 g | 13% |
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 Olive oil vegetable buckwheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (medium) | 15 g | 21 kcal |
| ½ cup (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 serving (large) | 220 g | 312 kcal |
| 1.5 cup (large) | 270 g | 383 kcal |
| 1 pack (large) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Olive oil vegetable buckwheat pilaf
How do you make olive oil vegetable buckwheat pilaf?
Olive oil vegetable buckwheat pilaf is made by softening chopped vegetables in olive oil, stirring in rinsed buckwheat, then adding hot water or stock. Cover and cook until the grains are tender and the liquid is absorbed, then let the pilaf rest before serving.
Is buckwheat in olive oil vegetable buckwheat pilaf actually wheat?
No. Despite its name, buckwheat is not wheat; it is the seed of a plant related to sorrel and rhubarb. Olive oil vegetable buckwheat pilaf uses these seeds, not wheat kernels.
Does buckwheat need to be soaked for olive oil vegetable buckwheat pilaf?
No, buckwheat does not need soaking for olive oil vegetable buckwheat pilaf. Rinse it under cool water and drain it well before cooking; soaking can make the grains soften too much and turn the finished pilaf mushy.
Why does olive oil vegetable buckwheat pilaf turn mushy?
Olive oil vegetable buckwheat pilaf usually turns mushy from excess liquid, overcooking, or frequent stirring. Use just enough cooking liquid, keep the pot covered, and let the grains rest once tender so they can firm up.
Which vegetables go well in olive oil vegetable buckwheat pilaf?
Onion, carrot, bell pepper, zucchini, and tomato all work well in olive oil vegetable buckwheat pilaf. Cut them into similar-sized pieces, and add quicker-cooking vegetables later so they do not disappear into the grains.
What should you serve with olive oil vegetable buckwheat pilaf?
Serve olive oil vegetable buckwheat pilaf with a crisp salad, yogurt, or roasted vegetables. Chickpeas or lentils also make a fitting addition when you want a more substantial plant-based meal.
Can you meal-prep olive oil vegetable buckwheat pilaf?
Yes, olive oil vegetable buckwheat pilaf works well for meal prep. Cool it promptly, store it in a covered container in the refrigerator, and reheat only the portion you plan to eat, adding a splash of water if the grains seem dry.
Can olive oil vegetable buckwheat pilaf be frozen?
Yes, olive oil vegetable buckwheat pilaf can be frozen in airtight, portion-sized containers once completely cool. Thaw it in the refrigerator and reheat thoroughly; the vegetables may be softer after freezing, but the pilaf remains convenient to serve.
Can you make olive oil vegetable buckwheat pilaf with toasted buckwheat?
Yes, toasted buckwheat, often sold as kasha, can be used in olive oil vegetable buckwheat pilaf. It has a stronger, nuttier flavor than untoasted buckwheat, so taste the grains as they cook and avoid overcooking them.
Can you cook olive oil vegetable buckwheat pilaf in a rice cooker?
Yes, you can make olive oil vegetable buckwheat pilaf in a rice cooker, though vegetables are best softened in olive oil first. Add the rinsed buckwheat and cooking liquid, then use the cooker’s grain setting and check that the grains are tender before serving.
Olive oil vegetable buckwheat pilaf Vitamins & Minerals
Vitamins
B6
0.29mg · 17% DV
B3
2.52mg · 16% DV
Vitamin K
18.9µg · 16% DV
B5
0.68mg · 14% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.31mg · 34% DV
Phosphorus
155mg · 22% DV
Magnesium
86mg · 20% DV
Sodium
261mg · 11% DV
Potassium ⭐
310mg · 9% DV
Olive oil vegetable buckwheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil vegetable buckwheat pilaf
To burn the 256 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 Olive oil vegetable buckwheat pilaf?
Olive oil vegetable buckwheat pilaf is a home-style dish made by cooking buckwheat groats with vegetables and olive oil, pilaf-style. Despite its name, buckwheat is not wheat; the cooked groats turn tender while keeping their shape, with a pleasantly nutty flavour. The vegetables add colour and soften the texture.
Serve it warm as a simple main or as a side for grilled vegetables, fish or meat. In Turkey, zeytinyağlı dishes are also often enjoyed at room temperature, so this pilaf works well that way too. It offers fibre and plant protein, with 3.3 g of fibre per 100 g. For a lighter meal, use the oil sparingly and pair it with a crisp salad.
How Nutritious Is Olive oil vegetable buckwheat pilaf?
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 Olive oil vegetable buckwheat pilaf 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 Olive oil vegetable buckwheat pilaf Contain Allergens?
No known major allergens
Which Diets Is Olive oil vegetable buckwheat pilaf 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
Olive oil vegetable buckwheat pilaf Fat Profile
SATURATED
1.3g
MONOUNSATURATED
5.98g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.