1 serving (medium) of Bulgur Pilaf with Chickpeas (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 50 g of carbs, 9.4 g of protein, 2.2 g of fat and 8.3 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Chickpeas?

Bulgur Pilaf with Chickpeas is a Turkish home-style dish made by cooking bulgur wheat and chickpeas together. Onion and tomato paste are common additions, though recipes vary from kitchen to kitchen and across regions.

The bulgur stays pleasantly chewy while the chickpeas become tender. In Turkey, it is served hot as a simple main or alongside meat, often with yoghurt, a crisp salad or pickles. Elsewhere, it works well as a hearty vegetarian centrepiece or as a side for roasted vegetables. It provides fibre and plant protein and is naturally low in fat; pair it with fresh vegetables for a balanced, lighter meal.

Bulgur Pilaf with Chickpeas Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

27.8g

· 10% DV

Protein

5.2g

· 10% DV

Fat

1.2g

· 2% DV

Fiber

4.6g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 15% · Fat 7%

Bulgur Pilaf with Chickpeas Vitamins & Minerals

Vitamins

0.13mg · 11% DV

Folate

38µg · 10% DV

1.2mg · 8% DV

0.13mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

92mg · 13% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is Bulgur Pilaf with Chickpeas?

Nutrient density

High

62/ 100

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

56/ 100

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.

Bulgur Pilaf with Chickpeas Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur Pilaf with Chickpeas

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bulgur Pilaf with Chickpeas 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 Chickpeas Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Pilaf with Chickpeas 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

Bulgur Pilaf with Chickpeas Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.18g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Bulgur Pilaf with Chickpeas

🍚vs🍚

Bulgur Pilaf with Chickpeas vs Bulgur Pilaf25 kcal more per 100 g

→🍚vs🍝

Bulgur Pilaf with Chickpeas vs Whole wheat pasta21 kcal more per 100 g

→🍚vs🥖

Bulgur Pilaf with Chickpeas vs Breadstick265 kcal fewer per 100 g

→🍚vs🥯

Bulgur Pilaf with Chickpeas vs Simit195 kcal fewer per 100 g

→

Foods Similar to Bulgur Pilaf with Chickpeas

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Bulgur Pilaf with Chickpeas

What is bulgur pilaf with chickpeas?

Bulgur pilaf with chickpeas is a savory one-pot dish made from bulgur wheat and chickpeas, often cooked with onion, tomato paste, and seasonings. It is served as a filling main or as a side alongside vegetables, salad, or yogurt.

How do you cook bulgur pilaf with chickpeas?

Cook onion in a little oil, stir in tomato paste, then add coarse bulgur, cooked chickpeas, and hot water or stock. Cover and simmer until the bulgur is tender and the liquid is absorbed, then let it rest before fluffing.

Can you make bulgur pilaf with chickpeas using canned chickpeas?

Yes, canned chickpeas work well in bulgur pilaf with chickpeas. Drain and rinse them first, then stir them in for the final part of cooking so they heat through without turning mushy.

What kind of bulgur is best for bulgur pilaf with chickpeas?

Coarse or medium-coarse bulgur is best for bulgur pilaf with chickpeas because it holds its shape during simmering. Fine bulgur absorbs liquid quickly and can make the finished dish soft or porridge-like.

What can you serve with bulgur pilaf with chickpeas?

Bulgur pilaf with chickpeas pairs well with a crisp salad, roasted vegetables, or plain yogurt. Since the chickpeas make it substantial, it can also be served on its own as a meat-free meal.

Can you freeze bulgur pilaf with chickpeas?

Yes, bulgur pilaf with chickpeas can be frozen in airtight, meal-sized portions once cooled. Thaw it in the refrigerator and reheat it until steaming hot, adding a splash of water if the grains seem dry.

How long does bulgur pilaf with chickpeas keep in the fridge?

Bulgur pilaf with chickpeas keeps for about three days in a covered container in the refrigerator. Cool and refrigerate it promptly, and reheat only the portion you plan to eat until thoroughly hot.

Why does bulgur pilaf with chickpeas turn mushy?

Bulgur pilaf with chickpeas usually turns mushy from too much cooking liquid, fine bulgur, or stirring while it simmers. Use coarse bulgur, measure the liquid, and keep the pot covered until the grains are tender.

Is bulgur pilaf with chickpeas good for weight loss?

Bulgur pilaf with chickpeas can fit into a weight-loss eating plan because its grains and legumes make a filling combination. Keep the serving moderate and watch how much oil is used when preparing it.

Can bulgur pilaf with chickpeas be made ahead?

Yes, you can make bulgur pilaf with chickpeas ahead and refrigerate it for later meals. The bulgur firms as it cools, so loosen it with a spoonful of water while reheating to restore a softer texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026