1 cup (medium) of Vegetable basmati pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 42.3 g of carbs, 5.6 g of protein, 2.7 g of fat and 4 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable basmati pilaf?

Vegetable basmati pilaf pairs fragrant, long-grain basmati rice with vegetables such as carrots and peas. It draws on South Asian rice-cooking traditions, where the grains are cooked to stay tender yet separate; onion and spices may also be included. The result is aromatic but usually mild enough to accompany strongly flavoured dishes.

Serve it as a side with curries, grilled foods or lentils, or enjoy a bowl as a simple meat-free meal. It is mainly a source of carbohydrates, with some fibre from the vegetables; the listed fat is 1.5 g per 100 g. For a lighter version, use oil sparingly and add extra vegetables.

Vegetable basmati pilaf Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

3.1g

· 6% DV

Fat

1.5g

· 2% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 10% · Fat 12%

Vegetable basmati pilaf Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.08mg · 7% DV

Vitamin C

6mg · 7% DV

Vitamin K

7µg · 6% DV

Minerals

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

Selenium

3.5µg · 6% DV

Sodium

110mg · 5% DV

How Nutritious Is Vegetable basmati pilaf?

Nutrient density

Medium

40/ 100

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

44/ 100

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.

Vegetable basmati pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable basmati pilaf

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable basmati 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 basmati pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable basmati 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 basmati pilaf Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare Vegetable basmati pilaf

🥗vs🍚

Vegetable basmati pilaf vs Bulgur PilafSame calories per 100 g

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Vegetable basmati pilaf vs Whole wheat pasta4 kcal fewer per 100 g

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Vegetable basmati pilaf vs Breadstick290 kcal fewer per 100 g

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Vegetable basmati pilaf vs Simit220 kcal fewer per 100 g

→

Foods Similar to Vegetable basmati pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

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340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Vegetable basmati pilaf

What is vegetable basmati pilaf?

Vegetable basmati pilaf is a rice dish made by cooking long-grain basmati with vegetables and seasonings, often after briefly sautéing the ingredients. Carrots and peas are common additions, and the cooked grains are meant to stay fluffy and separate.

How do you make vegetable basmati pilaf?

To make vegetable basmati pilaf, rinse and drain the rice, sauté it briefly with the vegetables, then add water or stock and cook covered until tender. Let it rest off the heat before fluffing gently with a fork.

What is the rice-to-water ratio for vegetable basmati pilaf?

A useful starting point for vegetable basmati pilaf is one measure of rice to about one and a half measures of water. The vegetables, whether the rice was soaked, and the pan’s lid can affect how much liquid is needed.

How do you keep vegetable basmati pilaf from getting mushy?

For fluffy vegetable basmati pilaf, rinse off excess starch, measure the cooking liquid, and keep the lid on while the rice cooks. Avoid stirring it repeatedly; once tender, let it rest and separate the grains gently with a fork.

Which vegetables work best in vegetable basmati pilaf?

Carrots and peas are classic choices for vegetable basmati pilaf, while bell peppers, corn, green beans, and small broccoli florets also work well. Add firm vegetables earlier and quick-cooking ones near the end so they do not turn soft.

Is vegetable basmati pilaf the same as pulao?

Vegetable basmati pilaf and vegetable pulao are closely related rice dishes, and the names sometimes overlap. Pulao commonly refers to rice cooked with aromatics and seasonings, while pilaf can describe a broader family of rice-cooking methods across different cuisines.

Can you freeze vegetable basmati pilaf?

Yes, vegetable basmati pilaf freezes well. Cool it promptly, divide it into airtight meal-size containers, and thaw it in the refrigerator before reheating until steaming hot throughout. The grains may be slightly softer after thawing.

How long does vegetable basmati pilaf last in the fridge?

Vegetable basmati pilaf keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after cooking rather than leaving it at room temperature, and reheat only the portion you plan to eat.

What is the best way to reheat vegetable basmati pilaf?

Reheat vegetable basmati pilaf in a covered pan over low heat with a small splash of water, or cover it in the microwave and stir partway through. Heat it until steaming throughout, then fluff gently to separate the grains.

Can you make vegetable basmati pilaf with brown basmati rice?

Yes, brown basmati rice can be used for vegetable basmati pilaf, but it needs more cooking time and liquid than white basmati. Cook the rice until nearly tender before adding delicate vegetables, so they do not become overcooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026