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Vegetable mushroom couscous pilaf Calories
Vegetable grain dish with fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable mushroom couscous pilaf (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 41.6 g of carbs, 6.7 g of protein, 5.6 g of fat and 4.5 g of fiber. Its 17.1 µg of Selenium covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Vegetable mushroom couscous pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
41.6g
· 15% DV
Protein
6.7g
· 13% DV
Fat
5.6g
· 7% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 11% · Fat 21%
Vegetable mushroom couscous pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 4.5 g | 16% |
| Protein | 6.7 g | 13% |
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 Vegetable mushroom couscous pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1.5 cup (large) | 270 g | 356 kcal |
| 1 pack (large) | 300 g | 396 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Vegetable mushroom couscous pilaf
How do you make vegetable mushroom couscous pilaf?
Sauté the mushrooms and vegetables, stir in the couscous, then add hot water or stock and cook until tender. Follow the directions for your couscous, since small pasta-style couscous and North African couscous cook differently.
What kind of couscous goes in vegetable mushroom couscous pilaf?
Either small pasta-style couscous or North African semolina couscous can work in vegetable mushroom couscous pilaf. They have different textures and cooking methods, so use the instructions for the type you have.
How do you keep vegetable mushroom couscous pilaf from getting mushy?
Use the amount of liquid and cooking time recommended for your couscous, and avoid letting it simmer after it is tender. Too much liquid or overcooking can make vegetable mushroom couscous pilaf soft and clumpy.
How do you stop mushrooms from making vegetable mushroom couscous pilaf watery?
Cook the mushrooms in a hot pan without crowding them, and let their released moisture evaporate before adding the couscous. This helps keep vegetable mushroom couscous pilaf flavorful rather than watery.
Which vegetables work best in vegetable mushroom couscous pilaf?
Carrots, bell peppers, peas, and onions pair well with the mushrooms in vegetable mushroom couscous pilaf. Cut vegetables into similar-sized pieces so they cook evenly, and add quick-cooking ones later to prevent them becoming too soft.
Is couscous in vegetable mushroom couscous pilaf a grain or pasta?
It depends on the style used in vegetable mushroom couscous pilaf. North African couscous is made from durum wheat semolina, while the small couscous commonly sold in Turkey is pasta-shaped; both contain wheat.
Can you make vegetable mushroom couscous pilaf ahead of time?
Yes, you can prepare vegetable mushroom couscous pilaf ahead and refrigerate it in a covered container. Reheat it gently with a splash of water or stock, stirring to loosen the couscous and warm it evenly.
Can vegetable mushroom couscous pilaf be frozen?
Yes, vegetable mushroom couscous pilaf can be frozen in an airtight container. The mushrooms and vegetables may soften after thawing, so reheat it gently and stir; the texture will not be quite like freshly cooked pilaf.
What can you serve with vegetable mushroom couscous pilaf?
Serve vegetable mushroom couscous pilaf with a green salad, yogurt, or roasted vegetables. It also works as a side for grilled fish, chicken, or legumes, or as a light main dish with extra vegetables.
Is vegetable mushroom couscous pilaf a healthy meal?
Vegetable mushroom couscous pilaf can be a nourishing meal, with vegetables contributing fiber and couscous providing energy. Its overall balance depends on the amount of vegetables and oil and whether you serve it with a protein-rich side.
Vegetable mushroom couscous pilaf Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
Vitamin C
14.76mg · 16% DV
Vitamin K
19.44µg · 16% DV
B2
0.18mg · 14% DV
Minerals
Selenium
17µg · 31% DV
Copper
0.23mg · 26% DV
Manganese
0.58mg · 25% DV
Phosphorus
130mg · 19% DV
Sodium
324mg · 14% DV
Potassium ⭐
281mg · 8% DV
Vegetable mushroom couscous pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable mushroom couscous pilaf
To burn the 238 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 Vegetable mushroom couscous pilaf?
Vegetable mushroom couscous pilaf is a home-style dish inspired by Turkish pilaf cooking. In Turkey, “couscous” often means tiny pasta-like grains, cooked with mushrooms and vegetables rather than the larger steamed couscous familiar in some other cuisines. The grains turn tender and fluffy, while mushrooms bring a savoury, earthy note; the vegetables can vary with the cook and season.
Serve it as a simple lunch or supper, on its own or alongside grilled vegetables, salad or a main dish. It is mostly a grain-based meal, with some fibre and plant protein. For a lighter version, use a modest amount of oil and add extra vegetables; a spoonful of yoghurt also makes a pleasing accompaniment.
How Nutritious Is Vegetable mushroom couscous 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 mushroom couscous 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 mushroom couscous pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable mushroom couscous pilaf 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
Vegetable mushroom couscous pilaf Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.92g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.