1 serving (medium) of Vegetable Rice Pilaf (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 37.8 g of carbs, 3.9 g of protein, 3.2 g of fat and 3.3 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable Rice Pilaf?

Vegetable Rice Pilaf combines rice with vegetables such as peas, carrots, corn and peppers. In Turkish home cooking, the rice is often briefly sautéed in oil before water or stock is added, then cooked until the grains are tender and separate. Fresh or frozen vegetables both work well.

The soft vegetables bring gentle sweetness and colour to the fluffy rice. In Turkey, this pilaf is commonly served at lunch or dinner alongside a main dish, salad or yoghurt; it also makes an easy base for a simple vegetarian meal. It is mostly a source of carbohydrates, with vegetables adding some fibre. Use a modest amount of oil and add extra vegetables if you’d like a lighter, more vegetable-forward plate.

Vegetable Rice Pilaf Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

25.2g

· 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 77% · Protein 8% · Fat 15%

Vegetable Rice Pilaf Vitamins & Minerals

Vitamins

0.07mg · 6% DV

0.08mg · 5% DV

Vitamin K

6µg · 5% DV

Vitamin A

35µg · 4% DV

Minerals

Sodium

130mg · 6% DV

Selenium

3.5µg · 6% DV

Phosphorus

38mg · 5% DV

Magnesium

13mg · 3% DV

How Nutritious Is Vegetable Rice Pilaf?

Nutrient density

Medium

38/ 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

42/ 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 Rice 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 Rice Pilaf

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

Is Vegetable 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 Rice 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 Rice 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 Rice Pilaf Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 12.7:1

Above the ideal 4:1 (12.7:1).

Compare Vegetable Rice Pilaf

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Vegetable Rice Pilaf vs Bulgur Pilaf10 kcal more per 100 g

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Vegetable Rice Pilaf vs Whole wheat pasta6 kcal more per 100 g

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Vegetable Rice Pilaf vs Breadstick280 kcal fewer per 100 g

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Vegetable Rice Pilaf vs Simit210 kcal fewer per 100 g

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Foods Similar to Vegetable Rice 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 Rice Pilaf

What vegetables go in vegetable rice pilaf?

Vegetable rice pilaf commonly includes carrots, peas, corn, and bell pepper, cut into small pieces. You can vary the mix, but add quick-cooking vegetables later so they keep their shape rather than turning soft as the rice cooks.

What is the best rice for vegetable rice pilaf?

Long-grain rice is a reliable choice for vegetable rice pilaf because its grains tend to stay separate. Basmati also works well. Follow the cooking guidance for the rice you use, since different varieties absorb liquid at different rates.

How do you make vegetable rice pilaf?

To make vegetable rice pilaf, rinse and drain the rice, briefly sauté it with the vegetables, then add hot broth or water and cook covered until tender. Let it stand covered after cooking, then fluff gently with a fork.

Why does vegetable rice pilaf turn mushy?

Vegetable rice pilaf usually turns mushy when it has too much liquid, is stirred repeatedly, or is cooked longer than needed. Rinse and drain the rice, measure the cooking liquid for its variety, and add delicate vegetables near the end.

Should you rinse rice for vegetable rice pilaf?

Yes, rinsing rice before making vegetable rice pilaf removes some loose surface starch, which can help keep the cooked grains separate. Rinse until the water is less cloudy, then drain the rice well so extra water does not affect cooking.

Can you make vegetable rice pilaf with frozen vegetables?

Yes, frozen vegetables work in vegetable rice pilaf, and they usually do not need to be thawed first. Add them while the rice cooks, allowing enough time for them to heat through; excess ice can make the pilaf wetter.

Can vegetable rice pilaf be made in a rice cooker?

Yes, vegetable rice pilaf can be made in a rice cooker. Sautéing the rice and vegetables first in a separate pan builds flavor, but you can also add them directly; use the cooker’s liquid guidance for your rice variety.

What do you serve with vegetable rice pilaf?

Vegetable rice pilaf pairs well with grilled chicken, roasted fish, beans, or a crisp salad. Serve it as a side with a saucy main dish, or add chickpeas or lentils to make it a more substantial vegetarian meal.

How long does vegetable rice pilaf last in the refrigerator?

Vegetable rice pilaf keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for an extended period, and reheat only the portion you plan to eat.

Can you freeze vegetable rice pilaf?

Yes, vegetable rice pilaf freezes well enough for later meals. Cool it promptly, pack it in airtight portions, and thaw it safely before reheating until steaming hot. The rice may be slightly softer after freezing, especially if the vegetables release water.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026