Rice Pilaf with Vegetables
Rice Pilaf with Vegetables is a fragrant, one-pot rice dish where grains are sautéed in oil or butter before being simmered in seasoned broth, often studded with colorful vegetables like carrots, peas, onions, and bell peppers. It's a staple across many cuisines, from the Middle East and Central Asia to Eastern Europe and India, with each region adding its own signature spices and ingredients.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal, providing a good source of energy, with moderate amounts of fiber and vitamins from the vegetables. A typical serving (about 1.5 cups) generally ranges from 250 to 350 calories, depending on the amount of oil or butter used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 38 g |
| Fat | 4.5 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.1 mg |
| Magnesium | 35 mg |
| Phosphorus | 95 mg |
| Vitamin C | 8 mg |
| Vitamin A | 450 IU |
| Thiamin (B1) | 0.2 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a unifying dish with countless local variations, often served at celebrations and family gatherings as a symbol of hospitality. Nutritionally, the cooking method of toasting the rice in fat first helps keep the grains separate and fluffy, while the vegetables add essential micronutrients and texture.
