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Vegetable and Chickpea Buckwheat Pilaf Calories
A satisfying pilaf made with buckwheat, chickpeas, and vegetables, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable and Chickpea Buckwheat Pilaf (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 46 g of carbs, 10.4 g of protein, 7.6 g of fat and 8.4 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Vegetable and Chickpea Buckwheat Pilaf Nutrition Facts
Selected: 1 serving (medium) · 200 g
290
KCAL / 200G
Carbs
46g
· 17% DV
Protein
10.4g
· 21% DV
Fat
7.6g
· 10% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 14% · Fat 23%
Vegetable and Chickpea Buckwheat Pilaf nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 46 g | 17% |
| Fiber | 8.4 g | 30% |
| Protein | 10.4 g | 21% |
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 Serving of Vegetable and Chickpea Buckwheat Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 290 kcal |
| 1 tablespoon (medium) | 15 g | 22 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 150 g | 218 kcal |
| 1 cup (medium) | 190 g | 276 kcal |
| 1 cup (large) | 240 g | 348 kcal |
| 1 serving (large) | 280 g | 406 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Vegetable and Chickpea Buckwheat Pilaf
What is vegetable and chickpea buckwheat pilaf?
Vegetable and chickpea buckwheat pilaf is a savory one-pot dish made with buckwheat groats, chickpeas, and vegetables. Despite its name, buckwheat is not wheat; the groats cook into a hearty, grain-like pilaf.
How do you cook vegetable and chickpea buckwheat pilaf?
Cook the vegetables first, then stir in rinsed buckwheat groats and add liquid. Simmer until the groats are tender, adding cooked chickpeas toward the end so they warm through without breaking apart.
How do you keep vegetable and chickpea buckwheat pilaf from getting mushy?
Use only enough cooking liquid for the buckwheat to become tender, and avoid stirring it repeatedly. Take the vegetable and chickpea buckwheat pilaf off the heat once the groats are cooked, then let it rest covered.
Do you need to soak buckwheat for vegetable and chickpea buckwheat pilaf?
No, soaking is not usually necessary for vegetable and chickpea buckwheat pilaf. Rinse the groats before cooking to remove surface dust; soaking can make them soften faster, but may also leave the finished pilaf less distinct.
Is kasha the same as the buckwheat in vegetable and chickpea buckwheat pilaf?
Not always: kasha commonly refers to roasted buckwheat groats, while buckwheat groats may be roasted or unroasted. Roasted groats give vegetable and chickpea buckwheat pilaf a deeper, nuttier flavor and may cook differently from raw groats.
Can you make vegetable and chickpea buckwheat pilaf with canned chickpeas?
Yes, canned chickpeas work well in vegetable and chickpea buckwheat pilaf. Drain and rinse them, then fold them in near the end of cooking; adding them too early can make the chickpeas break down as the groats simmer.
What can you use instead of the vegetables in vegetable and chickpea buckwheat pilaf?
You can swap the vegetables in vegetable and chickpea buckwheat pilaf for other vegetables that cook at a similar pace. Add firm options, such as carrots, with the aromatics, and stir tender greens in just before the pilaf is done.
What goes well with vegetable and chickpea buckwheat pilaf?
A crisp salad, roasted vegetables, or a tangy lemon dressing pairs well with vegetable and chickpea buckwheat pilaf. Since chickpeas make the pilaf filling, a fresh, acidic side balances its earthy, savory flavors.
Can you cook vegetable and chickpea buckwheat pilaf in a rice cooker?
Yes, you can cook vegetable and chickpea buckwheat pilaf in a rice cooker, but buckwheat may soften faster than rice. Use the cooker’s grain setting if available, and add cooked chickpeas near the end so they keep their shape.
How should you store leftover vegetable and chickpea buckwheat pilaf?
Refrigerate leftover vegetable and chickpea buckwheat pilaf in a covered container once it has cooled. Reheat only the portion you plan to eat until steaming hot; a small splash of water helps loosen the groats if they have firmed up.
Vegetable and Chickpea Buckwheat Pilaf Vitamins & Minerals
Vitamins
Folate
90µg · 23% DV
Vitamin K
24µg · 20% DV
B6
0.24mg · 14% DV
B5
0.7mg · 14% DV
Minerals
Manganese
1.1mg · 48% DV
Copper
0.4mg · 44% DV
Phosphorus
230mg · 33% DV
Magnesium
98mg · 23% DV
Sodium
360mg · 16% DV
Potassium ⭐
440mg · 13% DV
Vegetable and Chickpea Buckwheat Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable and Chickpea Buckwheat Pilaf
To burn the 290 calories in 1 serving (medium) (200 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 Vegetable and Chickpea Buckwheat Pilaf?
Vegetable and chickpea buckwheat pilaf brings buckwheat groats together with chickpeas and vegetables, cooked in a pilaf-style dish. Buckwheat is not a type of wheat; its pleasantly earthy, nutty-tasting seeds are used in many cuisines, while this combination is a flexible home-style recipe rather than a dish tied to one specific region.
The groats stay pleasantly firm, chickpeas make the meal substantial, and vegetables add colour and freshness. Serve it warm as a main or side, with a crisp salad or a spoonful of plain yogurt if that suits your diet. It provides fibre and plant protein, making it a satisfying choice for a meat-free meal. For a lighter version, use the oil sparingly and add extra vegetables.
How Nutritious Is Vegetable and Chickpea Buckwheat Pilaf?
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 Vegetable and Chickpea 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 Vegetable and Chickpea Buckwheat Pilaf Contain Allergens?
No known major allergens
Which Diets Is Vegetable and Chickpea 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
Vegetable and Chickpea Buckwheat Pilaf Fat Profile
SATURATED
1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.