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Vegetable and Pea Basmati Rice Pilaf Calories
Rice pilaf with peas and vegetables
CALORIES
GI
POTASSIUM
FIBER
Vegetable and Pea Basmati Rice Pilaf Nutrition Facts
Selected: 100 g
151
KCAL / 100G
Carbs
28.7g
· 73%
Protein
3.2g
· 8%
Fat
3.2g
· 19%
Fiber
2.1g
Vegetable and Pea Basmati Rice Pilaf Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
B6
0.14mg · 8% DV
Folate
31µg · 8% DV
Vitamin K
10µg · 8% DV
Minerals
Manganese
1mg · 43% DV
Selenium
6.5µg · 12% DV
Phosphorus
70mg · 10% DV
Zinc
1mg · 9% DV
Vegetable and Pea Basmati Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetable and Pea Basmati Rice 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 Pea Basmati Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Vegetable and Pea Basmati Rice 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 Pea Basmati Rice Pilaf Fat Profile
SATURATED
0.4g
MONOUNSATURATED
1.65g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
Foods Similar to Vegetable and Pea Basmati Rice Pilaf
Vegetable and Pea Basmati Rice Pilaf — Frequently Asked Questions
Can vegetable and pea basmati rice pilaf be eaten the next day?
Yes, if it is cooled promptly and refrigerated after cooking, it can usually be eaten the next day. Cooked rice should not be left at room temperature for long periods.
Can this pilaf be frozen?
Yes, it freezes well in single portions stored in airtight containers. Reheat thoroughly after thawing and avoid freezing it again.
How do I keep basmati pilaf from turning mushy?
Rinsing the rice before cooking helps remove excess surface starch so the grains stay more separate. Using the right amount of water and letting it rest briefly after cooking also improves texture.
Does it matter when I add the peas and vegetables?
Yes, timing affects texture. Peas and softer vegetables can become overcooked if added too early, so adding them later helps keep some bite and color.
Is this pilaf better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a simpler serving may feel lighter; after training, adding a protein source can make the meal more balanced.
What should I pair with it to make it more filling?
It becomes a more satisfying meal when served with a protein source such as yogurt, beans, tofu, chicken, or fish. A side salad or extra vegetables can also add volume and improve satiety.
Is basmati rice pilaf a better choice than white bread?
Often yes in a mixed meal, because pilaf is typically eaten with vegetables and other foods rather than on its own. The better option still depends on portion size, toppings, and your overall meal.
Is it too heavy to eat at night?
Not usually, as long as the portion fits your appetite and routine. It may feel heavier if served with rich sauces or very fatty sides.
Can vegetable rice pilaf count as a full meal on its own?
It can be a light meal, but it is not always the most balanced standalone option. Adding a protein-rich side usually makes it more complete and sustaining.
Who should be a bit careful with this dish?
People who monitor blood sugar may want to pay closer attention to portion size and what they eat with it. Added salt, oil, or sauces can also matter for those with specific health goals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.