Three-Grain Pilaf
Three-Grain Pilaf is a hearty, aromatic rice dish that combines brown rice, white rice, and a third grain—often bulgur, quinoa, or millet—cooked in a flavorful broth. It's a staple in many Middle Eastern and Mediterranean cuisines, where it serves as a versatile base for stews, grilled meats, or vegetable toppings.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, especially from the brown rice and additional grain, which also provide B vitamins and minerals like magnesium and selenium. A typical one-cup serving contains roughly 200-250 calories, with minimal fat unless prepared with added oil or butter.
Nutrition breakdown
| Calories | 216 kcal |
| Protein | 5 g |
| Carbs | 44.5 g |
| Fat | 1.8 g |
| Fiber | 3.5 g |
| Sugar | 1.2 g |
| Sodium | 320 mg |
| Potassium | 115 mg |
| Magnesium | 55 mg |
| Phosphorus | 140 mg |
| Manganese | 1.8 mg |
| Selenium | 18 µg |
| Thiamin (B1) | 0.2 mg |
| Niacin (B3) | 3.0 mg |
| Iron | 1.5 mg |
Per 1 cup (195 g) · estimated, varies by recipe
💡 What's interesting
Culturally, pilaf is a dish with ancient roots, symbolizing hospitality and abundance across many regions from the Caucasus to South Asia. Nutritionally, combining white and brown rice offers a balance of quick energy and sustained fullness, while the third grain can boost the protein content and introduce unique textures.
