Rice Pilaf
Moderate nutritional value
Long-grain rice toasted with vermicelli in butter, then simmered.
Rice pilaf, or pilav, is long-grain rice stirred with browned wheat vermicelli in butter and oil, then simmered in water or stock until fluffy, a standard side across Turkey and the Middle East. A 200 g serving has about 340 kcal, mostly refined carbohydrate (59 g), with 6 g protein, 8 g fat and about 570 mg of sodium. Pair it with beans, vegetables or grilled meat for protein and fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3g | 5.4% |
| Fat | 4g | 5.7% |
| Carbs | 30g | 10.0% |
| Simple Sugars | 10.5g | Estimate |
| Complex Carbs | 18.9g | Estimate |
| Fiber | 0.6g | 2.4% |
| Water | 62g | 2.5% |
| Calories | 169 | 7.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.82 | g | 9.1% |
| Monounsaturated | 1.05 | g | 4.2% |
| Polyunsaturated | 0.9 | g | 6.9% |
| Omega-3 | 0.27 | g | Estimate |
| Omega-6 | 0.63 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.51 | mg |
| Selenium | 8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 18.8 | mcg | 2.1% |
| vitamin B1 | 0.02 | mg | 1.7% |
| vitamin B2 | 0.017 | mg | 1.3% |
| vitamin B3 | 0.512 | mg | 3.2% |
| vitamin B6 | 0.045 | mg | 2.6% |
| vitamin B9 | 2.5 | mcg | 0.6% |
| vitamin B12 | 0.005 | mcg | 0.2% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.509 | mg | 3.4% |
| vitamin K | 0.291 | mcg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12.9 | mg | 1.3% |
| iron | 0.325 | mg | 1.8% |
| magnesium | 11.4 | mg | 2.9% |
| phosphorus | 47.2 | mg | 6.7% |
| potassium | 48.9 | mg | 1.9% |
| sodium | 287 | mg | 12.5% |
| zinc | 0.431 | mg | 3.9% |
| copper | 0.092 | mg | 10.2% |
| manganese | 0.398 | mg | 17.3% |
| selenium | 8 | mcg | 14.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 70 | mg | 10.0% | 89% |
| Isoleucine | 126 | mg | 9.0% | 85% |
| Leucine | 242 | mg | 8.9% | 81% |
| Lysine limiting | 100 | mg | 4.8% | 42% |
| Methionine | 122 | mg | 11.6% | 108% |
| Phenylalanine | 248 | mg | 14.2% | 123% |
| Threonine | 106 | mg | 10.1% | 86% |
| Tryptophan | 36 | mg | 12.9% | 111% |
| Valine | 171 | mg | 9.4% | 87% |
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Recipe
See full recipeIngredients
- Long-grain white rice 400 g
- Warm water with a pinch of salt, for soaking 1 l
- Wheat vermicelli (sehriye), broken 60 g
- Butter 40 g
- Sunflower oil 1 tbsp
- Hot water or chicken stock 750 ml
- Salt 1.5 tsp (9 g)
Instructions
- 1
Soak the rice in the warm salted water for 20 minutes, then rinse in a sieve until the water runs clear and drain well.
- 2
Melt the butter with the oil in a heavy pot over medium heat, add the vermicelli and stir for 2-3 minutes until golden brown.
- 3
Add the drained rice and stir for 3-4 minutes until the grains turn translucent and are coated with the fat.
- 4
Pour in the hot water or stock, add the salt, stir once and bring to a boil.
- 5
Cover, reduce the heat to the lowest setting and cook for 12-15 minutes until the liquid is absorbed and small holes appear on the surface.
- 6
Take the pot off the heat, place a clean kitchen towel under the lid and let the pilaf rest for 10 minutes.
- 7
Fluff gently with a fork and serve with stews, grilled meat or yogurt.