Pilaf with Vegetables
Pilaf with Vegetables is a fragrant, one-pot rice dish where grains are first sautéed in oil or butter, then simmered in a flavorful broth with a medley of vegetables like carrots, peas, onions, and bell peppers. Originating from Central Asia and the Middle East, it has countless regional variations and is a beloved comfort food across many cultures.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, with moderate protein and fat depending on the oil or broth used. It provides a good source of energy, dietary fiber from the vegetables, and essential vitamins like A and C.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 35 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 40 mg |
| Phosphorus | 80 mg |
| Vitamin C | 15 mg |
| Vitamin A | 120 mcg RAE |
| Folate | 60 mcg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is often a centerpiece for celebrations and family gatherings, with each family guarding its own secret recipe. Nutritionally, the cooking method of toasting the rice before simmering helps the grains remain separate and fluffy, which is a hallmark of a well-made pilaf.
