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Black-Eyed Pea Bulgur Salad Calories
Bulgur salad with plant protein and fiber from black-eyed peas
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Black-Eyed Pea Bulgur Salad (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 36.2 g of carbs, 7.7 g of protein, 7.6 g of fat and 8.5 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Black-Eyed Pea Bulgur Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
238
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
7.7g
· 15% DV
Fat
7.6g
· 10% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
Black-Eyed Pea Bulgur Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 8.5 g | 30% |
| Protein | 7.7 g | 15% |
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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How Many Calories in 1 Serving of Black-Eyed Pea Bulgur Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 238 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (medium) | 150 g | 198 kcal |
| 1 pack (medium) | 200 g | 264 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1 cup (double) | 300 g | 396 kcal |
| 1 serving (extra large) | 350 g | 462 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Black-Eyed Pea Bulgur Salad
What is Black-Eyed Pea Bulgur Salad?
Black-Eyed Pea Bulgur Salad is a Turkish-style salad combining softened bulgur with cooked black-eyed peas, usually dressed with ingredients such as tomato paste, lemon, olive oil, and fresh herbs. Recipes vary, but the peas add a distinct bean texture to the bulgur base.
How do you make Black-Eyed Pea Bulgur Salad?
To make Black-Eyed Pea Bulgur Salad, soften fine bulgur, cook the black-eyed peas until tender, and let both cool. Mix them gently with tomato paste, lemon juice, olive oil, and chopped herbs, adjusting the seasoning before serving.
Does Black-Eyed Pea Bulgur Salad use cooked or dried black-eyed peas?
Black-Eyed Pea Bulgur Salad uses cooked black-eyed peas, not dried beans added straight to the salad. Boil dried peas until tender and drain them well, or use already-cooked peas; cool them first so they do not make the bulgur mushy.
Which kind of bulgur works best in Black-Eyed Pea Bulgur Salad?
Fine bulgur works best in Black-Eyed Pea Bulgur Salad because it softens readily and blends with the dressing and peas. Coarse bulgur stays chewier and usually needs cooking, so it will give the salad a different texture.
Is Black-Eyed Pea Bulgur Salad the same as Turkish kısır?
Black-Eyed Pea Bulgur Salad is a variation on Turkish kısır, rather than exactly the same dish. It keeps the bulgur and seasoned, herb-filled character of kısır while adding cooked black-eyed peas, which change the texture and make the salad more substantial.
Can you make Black-Eyed Pea Bulgur Salad without tomato paste?
Yes, you can make Black-Eyed Pea Bulgur Salad without tomato paste, although it will lose some of the deep, savory flavor and color associated with many kısır-style recipes. Add lemon, olive oil, herbs, and spices to season the bulgur and peas instead.
What should you serve with Black-Eyed Pea Bulgur Salad?
Black-Eyed Pea Bulgur Salad pairs well with crisp lettuce, pickles, or yogurt, and can also be served alongside grilled vegetables. Since it already combines bulgur and beans, it works as a filling lunch or as part of a shared spread.
Can Black-Eyed Pea Bulgur Salad be made ahead?
Yes, Black-Eyed Pea Bulgur Salad can be made ahead and kept covered in the refrigerator. The bulgur absorbs dressing as it rests, so taste and refresh it with lemon juice or a little olive oil before serving; add delicate herbs later if possible.
How do you keep Black-Eyed Pea Bulgur Salad from turning mushy?
To keep Black-Eyed Pea Bulgur Salad from turning mushy, add hot water to the fine bulgur gradually and stop once it is tender. Drain the cooked peas thoroughly, cool both components, and fold them together gently rather than stirring vigorously.
Can Black-Eyed Pea Bulgur Salad be served warm?
Yes, Black-Eyed Pea Bulgur Salad can be served slightly warm, though it is more commonly enjoyed cool or at room temperature. Let the bulgur and peas cool before adding fresh herbs and lemon so the greens stay bright and the flavors remain fresh.
Black-Eyed Pea Bulgur Salad Vitamins & Minerals
Vitamins
Folate
93.6µg · 23% DV
Vitamin K
26.64µg · 22% DV
Vitamin C
16.38mg · 18% DV
B1
0.22mg · 18% DV
Minerals
Manganese
1.1mg · 48% DV
Copper
0.34mg · 38% DV
Phosphorus
169mg · 24% DV
Sodium
513mg · 22% DV
Potassium ⭐
392mg · 12% DV
Black-Eyed Pea Bulgur Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black-Eyed Pea Bulgur Salad
To burn the 238 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.
What is Black-Eyed Pea Bulgur Salad?
Black-eyed pea bulgur salad is a variation on Turkish kısır, made with fine bulgur, cooked black-eyed peas, herbs and a tangy dressing. Recipes differ by household, but tomato or pepper paste, lemon, spring onions and parsley are common additions.
The salad is pleasantly tart and gently savoury, with tender peas against the grainy, fluffy bulgur. In Turkey it is served as a light meal, a side dish or part of a spread; it also works well for packed lunches and potlucks elsewhere. Black-eyed peas add plant protein and fibre, making the dish more substantial than bulgur alone. For a lighter version, use less oil and add extra herbs, cucumber or other crisp vegetables.
How Nutritious Is Black-Eyed Pea Bulgur Salad?
Nutrient density
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.
Satiety score
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.
Is Black-Eyed Pea Bulgur Salad 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 Black-Eyed Pea Bulgur Salad Contain Allergens?
Contains these allergens:
Which Diets Is Black-Eyed Pea Bulgur Salad Good For?
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
Black-Eyed Pea Bulgur Salad Fat Profile
SATURATED
1.06g
MONOUNSATURATED
4.16g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 23.4:1
Above the ideal 4:1 (23.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.