Pilaf with Mixed Vegetables
Pilaf with Mixed Vegetables is a flavorful one-pot rice dish where grains are sautéed and then simmered in a seasoned broth with a colorful medley of vegetables like carrots, peas, bell peppers, and onions. This method ensures each grain is separate and infused with savory flavor, making it a staple across Central Asia, the Middle East, and South Asia.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates for energy, with additional fiber, vitamins, and minerals from the mixed vegetables. A typical serving contains roughly 300-400 calories, depending on the amount of oil or ghee used in preparation.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5 g |
| Carbs | 38 g |
| Fat | 6 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Phosphorus | 90 mg |
| Vitamin A | 300 mcg |
| Vitamin C | 15 mg |
| Folate | 60 mcg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is often a celebratory centerpiece, with regional variations like Uzbek osh or Indian pulao reflecting local spice palettes and traditions. Nutritionally, the technique of toasting rice in fat before cooking helps create its signature fluffy texture and can enhance the bioavailability of certain nutrients from the vegetables.
