Indian Red Rice Pilaf

Indian Red Rice Pilaf is a fragrant, one-pot rice dish from the Indian subcontinent, particularly popular in South India. It features nutty, unpolished red rice cooked with a blend of aromatic spices like cloves, cardamom, and cinnamon, often with vegetables or nuts for added texture.

🍳 View the full Indian Red Rice Pilaf recipe →

🍽️ Nutrition at a glance

This pilaf is a good source of complex carbohydrates and dietary fiber, thanks to the whole red rice. It provides moderate protein and is typically low in fat, with a rough calorie range of 250-350 per serving depending on added ingredients.

Nutrition breakdown

Calories	260 kcal
Protein	5 g
Carbs	48 g
Fat	5.5 g
Fiber	3.5 g
Sugar	2 g
Sodium	380 mg
Iron	2.1 mg
Potassium	180 mg
Magnesium	45 mg
Phosphorus	120 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	3.0 mg
Folate	65 mcg
Manganese	1.8 mg

Per 1 cup (215 g) · estimated, varies by recipe

💡 What's interesting

The use of unpolished red rice makes this dish nutritionally unique, as it retains more fiber, antioxidants, and minerals like iron compared to white rice. Culturally, it's a staple in festive meals and is valued for its earthy flavor and perceived health benefits in Ayurvedic traditions.