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Bulgur Pilaf with Orzo Calories
Traditional pilaf made with bulgur and orzo, rich in fiber and complex carbohydrates.
CALORIES
GI
POTASSIUM
FIBER
Bulgur Pilaf with Orzo Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
27.5g
· 75%
Protein
4.2g
· 12%
Fat
2.1g
· 13%
Fiber
3.6g
Bulgur Pilaf with Orzo Vitamins & Minerals
Vitamins
B3
1.6mg · 10% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B5
0.25mg · 5% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7.5µg · 14% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Bulgur Pilaf with Orzo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur Pilaf with Orzo Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bulgur Pilaf with Orzo Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Pilaf with Orzo Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bulgur Pilaf with Orzo Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Bulgur Pilaf with Orzo
Bulgur Pilaf with Orzo — Frequently Asked Questions
How do you cook bulgur pilaf with orzo without making it mushy?
Toast the bulgur first, add hot water or stock, then cook over low heat without repeatedly lifting the lid. Letting it rest, covered, for 10–15 minutes after the liquid is absorbed helps keep the grains separate.
Why should orzo be toasted before adding bulgur?
Lightly toasting orzo in oil develops a nuttier flavor and gives the pilaf more depth. Avoid taking it too far, as very dark orzo can taste burnt and bitter.
How long does cooked bulgur pilaf with orzo keep in the refrigerator?
Cool the pilaf promptly and refrigerate it in a sealed container within two hours of cooking. It is generally best eaten within 3 to 4 days.
Can bulgur pilaf with orzo be frozen?
Yes, freeze fully cooled pilaf in individual airtight portions. Thaw it in the refrigerator and reheat with a small splash of water to restore moisture.
How can you reheat bulgur pilaf without drying it out?
Add a spoonful or two of water, cover it, and warm it gently on the stove or in the microwave. Fluff it with a fork after heating instead of stirring vigorously.
What foods go well with bulgur pilaf with orzo?
It pairs well with yogurt or tzatziki-style yogurt, beans, grilled chicken, fish, and vegetable dishes. Serving it with chickpeas or lentils also makes the meal's plant-protein sources more varied.
Is bulgur pilaf better before or after a workout?
Before exercise, have a moderate portion with enough time to digest comfortably. After exercise, pair it with a protein food such as yogurt, eggs, chicken, or legumes for a more balanced recovery meal.
Is bulgur pilaf more filling than white rice pilaf?
Bulgur's texture and fiber can help many people feel full for longer than they do after white rice. Portion size, added oil, and the rest of the meal still have a major effect on fullness.
Is bulgur pilaf with orzo safe for people with celiac disease?
No. Both bulgur and orzo contain gluten, so this dish is not suitable for people with celiac disease or gluten-related disorders involving wheat or barley.
Does eating bulgur pilaf at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall food intake, portions, and eating habits matter more. For a balanced evening meal, combine it with vegetables and a protein source.
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Nutrition data compiled from USDA FoodData Central and scientific sources.