Brown Rice Pilaf with Mixed Vegetables
Brown Rice Pilaf with Mixed Vegetables is a wholesome, savory dish where brown rice is sautéed with aromatic spices and then simmered with a colorful medley of vegetables like carrots, peas, and bell peppers. It's a versatile staple found in many cuisines, from Middle Eastern to South Asian and American health-food traditions, often served as a hearty side or a light main course.
🍽️ Nutrition at a glance
This dish is primarily a complex carbohydrate source from the brown rice, providing sustained energy and fiber, while the vegetables add essential vitamins, minerals, and antioxidants. A typical one-cup serving contains roughly 200-250 calories, with moderate protein and low fat, making it a balanced, nutrient-dense option.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 5 g |
| Carbs | 40 g |
| Fat | 4.5 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 300 mg |
| Magnesium | 80 mg |
| Phosphorus | 150 mg |
| Iron | 2.0 mg |
| Zinc | 1.5 mg |
| Niacin (B3) | 3.0 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf techniques have traveled the Silk Road, adapting to local ingredients everywhere from Iran to India. Nutritionally, using brown rice instead of white retains the bran and germ, significantly boosting its fiber, magnesium, and B-vitamin content.
