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Rice pilaf with lolaz beans Calories
Rice pilaf enriched with lolaz beans; balanced carbs and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice pilaf with lolaz beans (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 50.6 g of carbs, 8.3 g of protein, 4.3 g of fat and 4.1 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Rice pilaf with lolaz beans Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
50.6g
· 18% DV
Protein
8.3g
· 17% DV
Fat
4.3g
· 6% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 12% · Fat 14%
Rice pilaf with lolaz beans nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 50.6 g | 18% |
| Fiber | 4.1 g | 15% |
| Protein | 8.3 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 Rice pilaf with lolaz beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 tablespoon (shredded) | 15 g | 23 kcal |
| 1 piece (half) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 140 g | 216 kcal |
| 1 serving (large) | 220 g | 339 kcal |
| 1 cup (large) | 240 g | 370 kcal |
| 1 piece (double) | 360 g | 554 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Rice pilaf with lolaz beans
What are lolaz beans in rice pilaf with lolaz beans?
Lolaz is a regional name for cowpeas, often the black-eyed pea type. In rice pilaf with lolaz beans, they add whole beans alongside the rice; the exact bean and preparation can vary by household and region.
How do you cook rice pilaf with lolaz beans?
Cook the lolaz beans until tender, then add them to rice sautéed with onion or oil and cook together with hot water or stock. Pre-cooking dried beans helps both ingredients finish at roughly the same time.
Where does rice pilaf with lolaz beans come from?
Rice pilaf with lolaz beans is associated with regional cooking in southeastern Turkey and nearby areas where lolaz is a familiar name for cowpeas. Its preparation is not completely standardized, so ingredients and seasoning vary between family recipes.
Can I use black-eyed peas in rice pilaf with lolaz beans?
Yes, black-eyed peas are a suitable choice because lolaz commonly refers to cowpeas, including black-eyed peas. If using dried peas, cook them until nearly tender before adding them to the rice so they do not remain firm.
Why are the beans still hard in my rice pilaf with lolaz beans?
The beans may still be hard because dried cowpeas usually need more cooking time than rice. Soak them if you like, then boil them separately until tender before combining them with the rice; acidic ingredients can also slow softening.
What can I serve with rice pilaf with lolaz beans?
Serve rice pilaf with lolaz beans with a crisp salad, yogurt, pickles, or grilled vegetables. Since the dish already includes rice and beans, a fresh side adds contrast without making the meal feel too heavy.
Can I make rice pilaf with lolaz beans without meat stock?
Yes, water or vegetable stock works well in rice pilaf with lolaz beans. The beans provide a savory, earthy flavor, while sautéed onion and spices can add depth without relying on meat stock.
How is rice pilaf with lolaz beans different from ordinary rice pilaf?
Rice pilaf with lolaz beans combines rice with cowpeas, while ordinary pilaf may contain rice alone or other additions. The beans change the texture and make this a more substantial, regionally distinctive dish rather than a plain rice side.
How long does rice pilaf with lolaz beans keep in the fridge?
Rice pilaf with lolaz beans keeps for about three to four days in the refrigerator when promptly cooled and stored in a sealed container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can rice pilaf with lolaz beans be frozen?
Yes, freeze rice pilaf with lolaz beans in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat thoroughly; the rice may soften slightly, so a splash of water can help restore its texture.
Rice pilaf with lolaz beans Vitamins & Minerals
Vitamins
Folate
61.2µg · 15% DV
B3
1.98mg · 12% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Phosphorus
130mg · 19% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
Rice pilaf with lolaz beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice pilaf with lolaz beans
To burn the 277 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 Rice pilaf with lolaz beans?
Rice pilaf with lolaz beans combines rice with cooked lolaz, a local name associated with cowpeas in parts of southeastern Turkey. It is a home-style regional dish: the beans cook with the rice or are folded in, adding substance and a mild, earthy flavour to the grains.
The finished pilaf is soft and savoury, with tender rice and beans that retain a little bite. In its Turkish setting, it works as a main dish or alongside vegetables, yoghurt, or a simple salad; elsewhere, serve it as a hearty side or a plant-based meal. It provides rice-based carbohydrates along with some plant protein and fibre. For a lighter plate, keep the added fat modest and pair it with fresh vegetables.
How Nutritious Is Rice pilaf with lolaz beans?
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 Rice pilaf with lolaz beans 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 Rice pilaf with lolaz beans Contain Allergens?
No known major allergens
Which Diets Is Rice pilaf with lolaz beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Rice pilaf with lolaz beans Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.58g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.