Rice Pilaf with Orzo
Rice Pilaf with Orzo is a savory, aromatic side dish where long-grain rice is cooked together with orzo pasta, often toasted in butter or oil before simmering in broth with onions and herbs. This combination creates a delightful textural contrast between the fluffy rice and the slightly chewy, nutty pasta. The dish is a staple across the Middle East, the Mediterranean, and parts of South Asia, with countless regional variations.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates for energy, with a moderate amount of protein from the grains and broth. A typical one-cup serving contains roughly 250-350 calories, with key nutrients including B vitamins, iron, and selenium, depending on the broth and seasonings used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 4.5 g |
| Carbs | 32 g |
| Fat | 4.5 g |
| Fiber | 1.5 g |
| Sugar | 1 g |
| Sodium | 350 mg |
| Iron | 1.8 mg |
| Potassium | 120 mg |
| Magnesium | 25 mg |
| Phosphorus | 80 mg |
| Niacin (B3) | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Folate | 60 mcg |
| Manganese | 0.5 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the pilaf method of cooking grains in seasoned broth is an ancient technique found across a vast culinary belt from the Caucasus to India, making this dish a delicious example of shared culinary heritage. Nutritionally, combining two different grains (rice and wheat-based orzo) can create a more complete amino acid profile than either grain alone.
