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Bulgur pilaf with chickpeas and broth Calories
Source of fiber, plant protein, and complex carbohydrates
CALORIES
GI
POTASSIUM
FIBER
Bulgur pilaf with chickpeas and broth Nutrition Facts
Selected: 100 g
158
KCAL / 100G
Carbs
27.1g
· 65%
Protein
5.2g
· 13%
Fat
4.1g
· 22%
Fiber
5.2g
Bulgur pilaf with chickpeas and broth Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Folate
38µg · 10% DV
B3
1.45mg · 9% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
118mg · 17% DV
Sodium
245mg · 11% DV
Magnesium
42mg · 10% DV
Bulgur pilaf with chickpeas and broth Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur pilaf with chickpeas and broth 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 and broth Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur pilaf with chickpeas and broth Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 and broth Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.96g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
Foods Similar to Bulgur pilaf with chickpeas and broth
Bulgur pilaf with chickpeas and broth — Frequently Asked Questions
How can I keep bulgur pilaf with chickpeas from turning mushy?
Briefly toast the bulgur in oil, add hot broth, and avoid stirring it repeatedly while it cooks. Letting it rest covered for 10–15 minutes after the liquid is absorbed helps the grains stay more separate.
When should chickpeas be added to bulgur pilaf?
Add cooked chickpeas near the end of cooking so they heat through without breaking apart. Dried chickpeas should be soaked and fully cooked separately before being used in the pilaf.
What can I do if the broth makes the pilaf too salty?
Dilute very salty broth with unsalted hot water and wait until the end before adding any extra salt. Adding more spices or oil will not remove the saltiness; reducing the concentration of the broth is more effective.
Is chickpea bulgur pilaf more filling than rice pilaf?
The fibre from both bulgur and chickpeas may make it more satisfying than a similar plain rice dish. Fullness also depends on the rest of the meal, especially vegetables and protein foods served alongside it.
Is this pilaf better before or after exercise?
It can work well a few hours before training as a carbohydrate-containing meal with enough time to digest. Immediately before hard exercise, chickpeas may cause bloating for some people, so a smaller familiar serving is often more comfortable.
Can you eat bulgur pilaf with chickpeas for dinner?
Yes, it can be part of a balanced evening meal with a salad, cooked vegetables, or yogurt on the side. People who find legumes uncomfortable late at night may prefer a smaller serving or an earlier dinner.
Do chickpeas in bulgur pilaf cause gas?
Chickpeas can cause gas in some people because they contain fermentable carbohydrates. Cooking them thoroughly, rinsing canned chickpeas well, and increasing intake gradually can improve tolerance.
Why does bulgur pilaf sometimes taste bitter or burnt?
Bulgur can develop a bitter taste if it is toasted too long over high heat or if the bottom of the pan scorches. Use medium heat, lower it after adding broth, and watch closely when using a thin-bottomed pan.
How long does cooked bulgur pilaf with chickpeas keep in the fridge?
Refrigerate it in a shallow container within two hours of cooking and generally eat it within 3 to 4 days. Reheat until steaming hot throughout, and avoid cooling and reheating the same batch repeatedly.
Can bulgur pilaf with chickpeas and broth be frozen?
Yes, freeze it once fully cooled in airtight portions. The bulgur may become slightly softer after thawing, but it reheats well for a quick meal or can be used in soups and stuffed vegetable fillings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.