Rice Pilaf

Rice Pilaf is a flavorful rice dish where grains are first sautéed in fat, then simmered in a seasoned broth, often with aromatics like onions and garlic, and sometimes enriched with vegetables, nuts, or dried fruits. Originating from the Middle East and Central Asia, it has countless regional variations and is a staple across many cuisines, from Persian 'polo' to Indian 'pulao'.

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🍽️ Nutrition at a glance

As a primarily carbohydrate-based dish, a typical serving provides a good source of energy and often includes some B vitamins and minerals from the broth and added ingredients. A standard 1-cup serving generally ranges from 200 to 300 calories, with the exact amount depending on the amount of fat and additions used.

Nutrition breakdown

Calories	215 kcal
Protein	4.5 g
Carbs	40 g
Fat	3.8 g
Fiber	1.2 g
Sugar	1.5 g
Sodium	450 mg
Potassium	95 mg
Iron	2.1 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	3.2 mg
Folate	70 mcg
Phosphorus	85 mg
Magnesium	25 mg
Selenium	12 mcg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, pilaf is a dish of celebration and hospitality, often served at weddings, festivals, and family gatherings, with its specific ingredients reflecting local traditions and seasonal produce. Nutritionally, the method of cooking rice in broth rather than water can enhance its flavor profile and increase its mineral content.