Rice Pilaf with Peas and Carrots
Rice Pilaf with Peas and Carrots is a fragrant, savory rice dish where the grains are typically sautéed in oil or butter before being simmered in broth, resulting in a fluffy, separated texture. It features tender peas and diced carrots as classic additions, and its origins are deeply rooted in Middle Eastern and Central Asian cuisines, with variations found across many cultures.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich food, providing energy from the rice, with moderate fiber and vitamins from the peas and carrots. A standard serving typically ranges from 250 to 350 calories, depending on the amount of oil or butter used in preparation.
Nutrition breakdown
| Calories | 215 kcal |
| Protein | 4.5 g |
| Carbs | 40 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Potassium | 250 mg |
| Iron | 1.5 mg |
| Magnesium | 30 mg |
| Phosphorus | 80 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.2 mg |
| Folate | 40 mcg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a unifying dish across a vast region from the Balkans to South Asia, with each locale adding its own signature spices and techniques. Nutritionally, the cooking method of toasting the rice in fat before steaming helps keep the grains distinct and can enhance the bioavailability of certain fat-soluble vitamins from the vegetables.
