Brown Rice Pilaf with Vegetables
Brown Rice Pilaf with Vegetables is a hearty, savory dish where brown rice is sautéed and then simmered in broth with a colorful mix of vegetables like carrots, peas, and onions. It's a staple side dish found in many cuisines, particularly in Middle Eastern, Mediterranean, and American home cooking, known for its comforting texture and ability to complement a wide range of main courses.
🍽️ Nutrition at a glance
This dish is a balanced source of complex carbohydrates and dietary fiber from the brown rice and vegetables, with a moderate amount of plant-based protein. A typical one-cup serving provides around 200-250 calories, along with key nutrients like B vitamins, iron, and potassium.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 5 g |
| Carbs | 40 g |
| Fat | 4 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Potassium | 280 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Manganese | 1.8 mg |
| Selenium | 12 mcg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 3 mg |
| Folate | 45 mcg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, using brown rice instead of white significantly boosts the fiber and nutrient content, making it a more sustained energy source. Culturally, pilaf is a versatile cooking method with ancient roots, adapted globally to feature local grains, vegetables, and spices.
