1 serving (medium) of Vegetable Pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 42.3 g of carbs, 4.7 g of protein, 3.8 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 Pilaf?

Vegetable Pilaf is a rice dish in the broader pilaf tradition, made by cooking rice with vegetables such as carrots, peas and peppers. In Turkish-style versions, the rice is often briefly sautéed before liquid is added, helping the grains cook separately; ingredients and seasoning vary from kitchen to kitchen.

It is usually served warm as a side with meat, fish or legumes, or as part of a simple meal with salad or yoghurt. The rice makes it mainly a source of carbohydrates, while the vegetables add some fibre and colour. For a lighter version, use a modest amount of oil and increase the vegetables; leftovers also work well alongside eggs or beans.

Vegetable Pilaf Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

2.6g

· 5% DV

Fat

2.1g

· 3% 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 76% · Protein 8% · Fat 16%

Vegetable Pilaf Vitamins & Minerals

Vitamins

0.08mg · 7% DV

1.1mg · 7% DV

Vitamin K

8µg · 7% DV

Vitamin C

5.5mg · 6% DV

Minerals

Sodium

160mg · 7% DV

Iron

1mg · 6% DV

Phosphorus

38mg · 5% DV

Selenium

2.1µg · 4% DV

How Nutritious Is Vegetable Pilaf?

Nutrient density

Medium

45/ 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

43/ 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 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 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 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 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 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 Pilaf Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Vegetable Pilaf

🥘vs🍚

Vegetable Pilaf vs Bulgur PilafSame calories per 100 g

→🥘vs🍝

Vegetable Pilaf vs Whole wheat pasta4 kcal fewer per 100 g

→🥘vs🥖

Vegetable Pilaf vs Breadstick290 kcal fewer per 100 g

→🥘vs🥯

Vegetable Pilaf vs Simit220 kcal fewer per 100 g

→

Foods Similar to Vegetable Pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Vegetable Pilaf

What vegetables go in Vegetable Pilaf?

Carrots, peas, and bell peppers are common in Vegetable Pilaf. You can also add corn, green beans, or mushrooms; cut the vegetables into similar-sized pieces so they cook evenly without turning the rice mushy.

How do you make Vegetable Pilaf?

Vegetable Pilaf is made by sautéing the vegetables, adding rice, then cooking everything with hot water or stock until tender. Let it stand covered off the heat before fluffing gently with a fork.

What is the best rice for Vegetable Pilaf?

Long-grain white rice is a reliable choice for Vegetable Pilaf because it tends to stay separate after cooking. Basmati gives the dish a fragrant, light texture, while short-grain rice is more likely to become sticky.

How much water do you use for Vegetable Pilaf?

Use the absorption amount suited to the rice variety in your Vegetable Pilaf recipe. Vegetables release moisture as they cook, so avoid adding extra liquid automatically; too much water is a common reason the finished rice turns soggy.

Can you use frozen vegetables in Vegetable Pilaf?

Yes, frozen vegetables work well in Vegetable Pilaf and usually do not need to be thawed first. Add them while cooking, but avoid crowding the pan with ice or excess water, which can make the rice unevenly cooked.

Why is my Vegetable Pilaf mushy?

Vegetable Pilaf becomes mushy when it has too much liquid, is stirred often, or cooks for too long. Rinse and drain the rice, keep the lid on while it cooks, and fluff it only after it has rested.

Can you make Vegetable Pilaf with brown rice?

Yes, brown rice can be used for Vegetable Pilaf, but it takes longer to cook and needs more liquid than white rice. Cook the rice until nearly tender before adding delicate vegetables, so they do not become overcooked.

How do you reheat Vegetable Pilaf without drying it out?

Reheat Vegetable Pilaf gently with a small splash of water, covered, on the stove or in the microwave. Stir once partway through and heat until steaming; adding too much liquid can make the rice soft.

Can Vegetable Pilaf be frozen?

Yes, Vegetable Pilaf can be frozen in airtight portions once it has cooled. The rice and vegetables may soften after thawing, so reheat it until steaming and use a little water if the grains seem dry.

What can you add to Vegetable Pilaf to make it a fuller meal?

Chickpeas, lentils, or cooked chicken turn Vegetable Pilaf into a more filling main dish. Stir cooked additions in near the end of cooking so they warm through without breaking up the rice or vegetables.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026