Pilaf with Peas
Pilaf with Peas is a fragrant and comforting Middle Eastern rice dish where fluffy long-grain rice is cooked with sweet green peas, aromatic spices, and often onions and broth. It's a staple side dish, commonly served alongside grilled meats, stews, or as part of a larger mezze spread, with variations found across Lebanon, Syria, Jordan, and Palestine.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich food from the rice, providing a good source of energy, while the peas add a boost of plant-based protein, dietary fiber, and vitamins like vitamin K. A typical serving (about 1 cup) generally ranges from 250 to 350 calories, depending on the amount of oil or butter used in preparation.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 60 g |
| Fat | 9 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Zinc | 1.5 mg |
| Vitamin B1 (Thiamin) | 0.2 mg |
| Vitamin B3 (Niacin) | 3.0 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a unifying dish across the Middle East and Central Asia, with each family having its own cherished recipe, often passed down through generations. Nutritionally, the combination of rice and peas creates a more complete protein profile than rice alone, making it a particularly smart and satisfying vegetarian centerpiece when served with a side of yogurt or a simple salad.
