Pilaf with peas and herbs
Pilaf with peas and herbs is a fragrant, savory rice dish where fluffy grains are cooked in a seasoned broth, often with tender green peas and a generous mix of fresh herbs like dill, parsley, and cilantro. It's a beloved staple across many cuisines, from the Middle East and Central Asia to South Asia and the Mediterranean, with each region adding its own signature touch.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates for energy, with a moderate amount of plant-based protein from the peas and rice. It typically provides a good dose of fiber, vitamins A and C, and minerals like iron, with a calorie count that generally falls between 300-450 per serving, depending on the oil or fat used.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 6 g |
| Carbs | 38 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.1 mg |
| Magnesium | 45 mg |
| Phosphorus | 130 mg |
| Folate | 75 µg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a dish of celebration and hospitality, often served at weddings and festivals. Nutritionally, the combination of rice and peas creates a more complete protein profile, making it a satisfying and balanced meal for vegetarians.
