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Bulgur pilaf with chickpeas and herbs Calories
Source of fiber and plant protein
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur pilaf with chickpeas and herbs (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 41.6 g of carbs, 8.3 g of protein, 6.8 g of fat and 7.6 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Bulgur pilaf with chickpeas and herbs Nutrition Facts
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
41.6g
· 15% DV
Protein
8.3g
· 17% DV
Fat
6.8g
· 9% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Bulgur pilaf with chickpeas and herbs nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 8.3 g | 17% |
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 Cup of Bulgur pilaf with chickpeas and herbs?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| ½ cup (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 150 g | 213 kcal |
| 1 serving (medium) | 220 g | 312 kcal |
| 1.5 cup (large) | 270 g | 383 kcal |
| 1 serving (large) | 320 g | 454 kcal |
| 1 pack (large) | 400 g | 568 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with chickpeas and herbs
How do you make bulgur pilaf with chickpeas and herbs?
To make bulgur pilaf with chickpeas and herbs, sauté onion and the chopped herbs, then stir in coarse bulgur and cooked chickpeas. Add hot water or stock, cover, and cook gently until the bulgur is tender; let it rest before serving.
What is the çiriş herb in bulgur pilaf with chickpeas and herbs?
Çiriş is a springtime edible wild green used in Turkish cooking, particularly in eastern regions. Its mild, onion-like flavor suits bulgur pilaf with chickpeas and herbs; wash it well and remove any tough parts before cooking.
Can you use canned chickpeas in bulgur pilaf with chickpeas and herbs?
Yes, canned chickpeas work well in bulgur pilaf with chickpeas and herbs. Drain and rinse them first, then add them during the final cooking stage so they heat through without breaking apart.
Which type of bulgur is best for bulgur pilaf with chickpeas and herbs?
Coarse or pilaf-grade bulgur is best for bulgur pilaf with chickpeas and herbs because it stays distinct as it cooks. Fine bulgur absorbs liquid quickly and can turn soft or mushy in a pilaf.
Why does bulgur pilaf with chickpeas and herbs turn mushy?
Bulgur pilaf with chickpeas and herbs turns mushy when it has too much liquid, uses fine bulgur, or is stirred repeatedly during cooking. Use coarse bulgur, add liquid carefully, and leave the covered pilaf to rest once cooked.
What herbs go into bulgur pilaf with chickpeas and herbs?
Çiriş is the characteristic green in this Turkish-style bulgur pilaf with chickpeas and herbs. Recipes may also use parsley or other seasonal greens, but leafy substitutes such as spinach change the flavor and should be added near the end.
What should you serve with bulgur pilaf with chickpeas and herbs?
Serve bulgur pilaf with chickpeas and herbs with plain yogurt, a crisp salad, or pickles. These cool, tangy sides complement the savory greens and chickpeas without taking over the dish.
Can bulgur pilaf with chickpeas and herbs be made ahead?
Yes, you can make bulgur pilaf with chickpeas and herbs ahead and refrigerate it once cooled. Reheat it covered with a splash of water; the herbs may be softer than when freshly cooked.
Can you freeze bulgur pilaf with chickpeas and herbs?
Yes, bulgur pilaf with chickpeas and herbs can be frozen in airtight portions after it has cooled. Thaw it in the refrigerator and reheat thoroughly; the cooked greens may lose some of their original texture.
Where does bulgur pilaf with chickpeas and herbs come from?
Bulgur pilaf with chickpeas and herbs is a Turkish home-style dish, and the use of çiriş connects it especially with eastern regional cooking. Ingredients and seasoning vary between households, so there is no single fixed version.
Bulgur pilaf with chickpeas and herbs Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B6
0.27mg · 16% DV
B3
2.25mg · 14% DV
Folate
55.8µg · 14% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.32mg · 36% DV
Phosphorus
187mg · 27% DV
Magnesium
68mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
335mg · 10% DV
Bulgur pilaf with chickpeas and herbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with chickpeas and herbs
To burn the 256 calories in 1 cup (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 Bulgur pilaf with chickpeas and herbs?
Bulgur pilaf with chickpeas and herbs brings together cracked wheat, chickpeas and çiriş, a spring wild green used in parts of eastern Turkey. The herb has a gently distinctive, leafy flavour, while the chickpeas make the pilaf more substantial.
It is usually served warm as a home-style main or alongside soup, salad or other dishes; a spoonful of yoghurt is a familiar accompaniment in Turkey. Elsewhere, it works well as a hearty grain bowl or a side for roasted vegetables. The bulgur and chickpeas provide fibre and plant protein, with 4.2 g of fibre per 100 g. For a lighter plate, use oil sparingly and add fresh salad.
How Nutritious Is Bulgur pilaf with chickpeas and herbs?
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 Bulgur pilaf with chickpeas and herbs 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 herbs Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur pilaf with chickpeas and herbs 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 and herbs Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.33g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.