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Fiber-rich traditional vegetable dish with bulgur
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beet greens diblesi with bulgur (180 g) has 155 calories. That works out to 86 calories per 100 g. It contains 22.3 g of carbs, 4.9 g of protein, 5.6 g of fat and 6.1 g of fiber. Its 378 µg of Vitamin K covers 315% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
155
KCAL / 180G
Carbs
22.3g
· 8% DV
Protein
4.9g
· 10% DV
Fat
5.6g
· 7% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 12% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 6.1 g | 22% |
| Protein | 4.9 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 155 kcal |
| 1 tablespoon (mini) | 18 g | 15 kcal |
| 1 piece (half) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (small) | 140 g | 120 kcal |
| 2 piece (whole) | 180 g | 155 kcal |
| 1 cup (large) | 220 g | 189 kcal |
| 1 serving (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Beet greens diblesi with bulgur is a traditional Turkish home-cooked dish of chopped beet leaves and bulgur cooked together. It belongs to the broader dible style of vegetable dishes associated with Black Sea cooking.
To make beet greens diblesi with bulgur, soften chopped onion and beet greens in a pot, stir in bulgur and water, then cook covered until the greens are tender and the bulgur has absorbed the liquid.
Yes, fresh beet tops are the greens used in beet greens diblesi with bulgur. Wash the leaves and stems thoroughly, trim any tough parts, and chop the stems finely so they cook evenly with the leaves.
Beet greens diblesi with bulgur is a Turkish regional home dish in the dible tradition, especially associated with Black Sea cooking. Household versions vary in their choice of greens, seasoning, and cooking method.
This version uses bulgur, as its name indicates. Other dible recipes may use rice, but substituting rice changes the grain and the cooking time, so adjust the liquid and check it as it cooks.
Swiss chard is a practical substitute for beet greens in beet greens diblesi with bulgur because its leaves and stems cook in a similar way. Chop the stems finely and allow for a slightly different flavor.
Beet greens diblesi with bulgur can taste bitter if the leaves are mature or particularly strong in flavor. Use fresh young greens, or briefly blanch and drain the chopped leaves before cooking.
Serve beet greens diblesi with bulgur with plain yogurt or a crisp salad for a simple meal. Pickles also make a traditional-style accompaniment and add a sharp contrast to the cooked greens.
Yes, beet greens diblesi with bulgur can be cooked ahead and refrigerated in a covered container once cooled. Reheat only the portion you plan to eat; the bulgur may absorb more liquid as it sits.
Yes, you can freeze beet greens diblesi with bulgur in airtight, portion-sized containers. The greens may soften and the bulgur may thicken after thawing, so add a little water when reheating if needed.
Vitamins
Vitamin K
378µg · 315% DV
Vitamin A
333µg · 37% DV
Vitamin C
25.2mg · 28% DV
Folate
86.4µg · 22% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.2mg · 22% DV
Magnesium
86mg · 20% DV
Potassium ⭐
612mg · 18% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 155 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beet greens diblesi with bulgur is a home-style dish associated with Turkey’s Black Sea region. It brings chopped leafy beet greens together with bulgur in one pot, often with onion and a little oil. In this dish, “beet” means the leaves, not the familiar sweet root.
The greens soften as the bulgur cooks, giving the dish a tender, lightly grainy texture and a mild, savoury flavour. In Turkey it may be served as a simple main meal or alongside yoghurt, pickles or bread; elsewhere, it works well as a vegetable-forward side. Greens and bulgur make it a fibre-rich choice. Use oil sparingly for a lighter version, or add a squeeze of lemon to brighten the earthy greens.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
Contains these allergens:
Vegan
✓ 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
SATURATED
0.81g
MONOUNSATURATED
2.07g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.