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Quinoa pilaf with peas Calories
Plant-protein-rich quinoa pilaf with peas and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa pilaf with peas (185 g) has 237 calories. That works out to 128 calories per 100 g. It contains 39.4 g of carbs, 8.5 g of protein, 5 g of fat and 5.7 g of fiber. Its 1 mg of Manganese covers 44% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Quinoa pilaf with peas Nutrition Facts
Selected: 1 cup (medium) · 185 g
237
KCAL / 185G
Carbs
39.4g
· 14% DV
Protein
8.5g
· 17% DV
Fat
5g
· 6% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 14% · Fat 19%
Quinoa pilaf with peas nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 237 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 39.4 g | 14% |
| Fiber | 5.7 g | 20% |
| Protein | 8.5 g | 17% |
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 Quinoa pilaf with peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 237 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 pack (whole) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Quinoa pilaf with peas
What is quinoa pilaf with peas?
Quinoa pilaf with peas is a savory side dish made by cooking quinoa with peas, usually with aromatics such as onion and seasonings. It is a quinoa-based alternative to rice pilaf and can be served warm as a side or as the base of a meal.
How do you make quinoa pilaf with peas?
To make quinoa pilaf with peas, rinse and drain the quinoa, soften onion in a little oil, then add the quinoa and cooking liquid. Simmer covered until the quinoa is tender; stir in peas toward the end so they heat through without turning mushy.
Should you rinse quinoa before making quinoa pilaf with peas?
Yes, rinse quinoa in a fine-mesh sieve under running water before making quinoa pilaf with peas. Rinsing removes saponins on the seed’s surface, which can taste bitter or soapy, and draining it well helps keep the cooked pilaf from becoming wet.
Why does quinoa pilaf with peas taste bitter?
Quinoa pilaf with peas may taste bitter if the quinoa was not rinsed thoroughly, because surface saponins can leave an unpleasant flavor. Rinse the grains under running water before cooking; stale quinoa or burnt aromatics can also affect the taste.
Can you use frozen peas in quinoa pilaf with peas?
Yes, frozen peas work well in quinoa pilaf with peas. Add them near the end of cooking without thawing first, so they warm through while keeping their shape; fresh peas can go in earlier if they need more time to become tender.
How much water do you need for quinoa pilaf with peas?
A useful starting point for quinoa pilaf with peas is about two parts liquid to one part rinsed quinoa by volume. Follow the quinoa package directions if they differ, since varieties and cooking methods absorb liquid differently; add the peas near the end.
How do you keep quinoa pilaf with peas from getting mushy?
Use only the recommended cooking liquid, drain rinsed quinoa well, and avoid stirring it repeatedly while it simmers. Once the liquid is absorbed, let quinoa pilaf with peas stand covered for a few minutes, then fluff gently with a fork.
What can you serve with quinoa pilaf with peas?
Quinoa pilaf with peas pairs well with grilled vegetables, roasted chicken, or fish. For a plant-based meal, serve it with a crisp salad, lemony greens, or roasted chickpeas; a spoonful of yogurt also works if dairy is part of the meal.
How long does quinoa pilaf with peas last in the fridge?
Quinoa pilaf with peas keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze quinoa pilaf with peas?
Yes, quinoa pilaf with peas freezes well for convenient meals. Cool it, portion it into airtight containers, and freeze; thaw it in the refrigerator or reheat from frozen with a splash of water to restore moisture.
Quinoa pilaf with peas Vitamins & Minerals
Vitamins
Biotin
5.55µg · 19% DV
Vitamin K
20.35µg · 17% DV
Folate
59.2µg · 15% DV
B1
0.17mg · 14% DV
Minerals
Manganese
1.02mg · 44% DV
Copper
0.33mg · 37% DV
Phosphorus
218mg · 31% DV
Magnesium
78mg · 19% DV
Sodium
333mg · 14% DV
Potassium ⭐
318mg · 9% DV
Quinoa pilaf with peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa pilaf with peas
To burn the 237 calories in 1 cup (medium) (185 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 Quinoa pilaf with peas?
Quinoa pilaf with peas brings together quinoa, peas and, often, onion, cooked pilaf-style in water or stock. Quinoa comes from the Andes, while pilaf-style preparations are now found in kitchens around the world. The grains turn tender yet stay pleasantly distinct, with a mild, nutty flavour complemented by the peas’ sweetness.
Serve it warm as a side with roasted vegetables, fish or meat, or let it cool and fold it into a salad for lunch. Quinoa contributes plant protein and fibre; a 100 g portion has 4.6 g of protein. For a lighter version, use just enough oil to soften the onion and add fresh herbs or extra vegetables for brightness.
How Nutritious Is Quinoa pilaf with peas?
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 Quinoa pilaf with peas 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 Quinoa pilaf with peas Contain Allergens?
No known major allergens
Which Diets Is Quinoa pilaf with peas 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
Quinoa pilaf with peas Fat Profile
SATURATED
0.59g
MONOUNSATURATED
1.44g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.