Carrot and Spinach Rice Pilaf
Carrot and Spinach Rice Pilaf is a vibrant, one-pot dish where rice is cooked with sautéed vegetables, often using a flavorful broth. It typically features long-grain rice like basmati, sweet carrots, fresh spinach, onions, garlic, and a blend of warm spices. This comforting side dish has roots in Middle Eastern and South Asian cuisines, where pilafs are a beloved staple.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate source from the rice, but the added vegetables significantly boost its fiber, vitamin A, and iron content. A standard serving (about 1 cup) generally contains around 200-250 calories, with minimal fat unless prepared with generous amounts of oil or butter.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4 g |
| Carbs | 34 g |
| Fat | 3.5 g |
| Fiber | 3.5 g |
| Sugar | 3 g |
| Sodium | 320 mg |
| Potassium | 350 mg |
| Vitamin A | 450 mcg |
| Vitamin C | 10 mg |
| Vitamin K | 90 mcg |
| Iron | 2.0 mg |
| Magnesium | 40 mg |
| Folate | 60 mcg |
| Manganese | 1.2 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a versatile canvas that travels the world, adapting to local ingredients and spice preferences. Nutritionally, the pairing of spinach (rich in iron) with carrots (high in vitamin A) makes this a particularly smart combination for supporting overall health in a delicious, accessible way.
