Brown Rice Pilaf
Brown Rice Pilaf is a flavorful, aromatic dish where whole grain brown rice is typically sautéed with onions, garlic, and spices before being simmered in broth. It often includes vegetables like carrots, peas, or nuts for added texture and nutrition. This method of preparation is common in Middle Eastern, Central Asian, and Indian cuisines, with many regional variations.
🍽️ Nutrition at a glance
As a whole grain dish, it is a good source of complex carbohydrates and dietary fiber, which supports digestion and sustained energy. A standard serving typically provides a moderate amount of plant-based protein and is generally low in fat, with a calorie range of approximately 200-300 per cup, depending on added ingredients like oil or nuts.
Nutrition breakdown
| Calories | 216 kcal |
| Protein | 4.5 g |
| Carbs | 45 g |
| Fat | 3.2 g |
| Fiber | 3.5 g |
| Sugar | 1.8 g |
| Sodium | 290 mg |
| Manganese | 1.8 mg |
| Magnesium | 84 mg |
| Phosphorus | 162 mg |
| Selenium | 19 mcg |
| Niacin (B3) | 3.0 mg |
| Thiamin (B1) | 0.2 mg |
| Iron | 1.0 mg |
| Zinc | 1.2 mg |
Per 1 cup (195 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a historic cooking technique that has traveled along trade routes, evolving into beloved national dishes from Uzbekistan's plov to Indian pulao. Nutritionally, using brown rice instead of white increases the fiber and nutrient content, making it a more wholesome and satiating staple.
