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Bulgur pilaf with ciris herb Calories
Fiber-rich traditional bulgur pilaf with wild ciris herb
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur pilaf with ciris herb (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 39.8 g of carbs, 6.1 g of protein, 5.6 g of fat and 7.6 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bulgur pilaf with ciris herb Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.1g
· 12% DV
Fat
5.6g
· 7% 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 68% · Protein 10% · Fat 22%
Bulgur pilaf with ciris herb nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 7.6 g | 27% |
| Protein | 6.1 g | 12% |
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 Bulgur pilaf with ciris herb?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 4 tablespoon (medium) | 72 g | 92 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (medium) | 140 g | 179 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 2 piece (double) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with ciris herb
What is ciris herb in bulgur pilaf with ciris herb?
Ciris is a wild spring herb, usually identified as Asphodeline, used in regional Turkish cooking. In bulgur pilaf with ciris herb, it is chopped and cooked with the grains, adding a fresh, gently grassy flavor.
How do you make bulgur pilaf with ciris herb?
Bulgur pilaf with ciris herb is made by briefly sautéing chopped ciris with onion, then adding bulgur and hot water. Simmer until the bulgur is tender, let the pot rest off the heat, and fluff before serving.
What does bulgur pilaf with ciris herb taste like?
Bulgur pilaf with ciris herb tastes nutty from the bulgur, with a fresh, mild, grassy note from the herb. The ciris flavor is most noticeable when the herb is added near the start of cooking but not heavily browned.
What can I use instead of ciris in bulgur pilaf with ciris herb?
Chopped spinach or chard can stand in for ciris in bulgur pilaf with ciris herb, though the flavor will be less distinctive. Add either substitute briefly, since both soften faster than many sturdy wild greens.
Where does bulgur pilaf with ciris herb come from?
Bulgur pilaf with ciris herb is associated with eastern Turkey, where ciris is gathered as a spring wild green. It is a home-style regional dish rather than a single standardized recipe, so ingredients and seasoning vary.
How should I prepare ciris for bulgur pilaf with ciris herb?
For bulgur pilaf with ciris herb, trim away tough or damaged parts, rinse the leaves thoroughly to remove grit, drain, and chop them. Wash carefully between the leaves because wild greens can hold soil.
What should I serve with bulgur pilaf with ciris herb?
Bulgur pilaf with ciris herb pairs well with plain yogurt, a crisp salad, or grilled vegetables. For a fuller meal, serve it alongside beans or grilled meat; simple sides let the herb’s spring flavor come through.
Can I make bulgur pilaf with ciris herb using rice instead of bulgur?
Yes, you can make a rice variation with ciris, but it will have a softer texture and is no longer the classic bulgur pilaf with ciris herb. Adjust the liquid and cooking time for the rice you use.
How long does bulgur pilaf with ciris herb keep in the fridge?
Bulgur pilaf with ciris herb keeps for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate it promptly, then reheat only the portion you plan to eat until steaming hot.
Can you freeze bulgur pilaf with ciris herb?
Yes, bulgur pilaf with ciris herb can be frozen in airtight, portion-sized containers. The bulgur may soften slightly after thawing, so cool the pilaf promptly and reheat it thoroughly; adding a splash of water can restore moisture.
Bulgur pilaf with ciris herb Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B3
2.7mg · 17% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.22mg · 24% DV
Phosphorus
140mg · 20% DV
Magnesium
61mg · 15% DV
Sodium
324mg · 14% DV
Potassium ⭐
238mg · 7% DV
Bulgur pilaf with ciris herb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with ciris herb
To burn the 230 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 Bulgur pilaf with ciris herb?
Bulgur pilaf with ciris herb is a regional Turkish dish, especially associated with eastern Anatolia, where the wild spring herb is gathered in season. Bulgur is cooked with the chopped greens, often alongside onion and sometimes tomato paste. Ciris has a gently onion-like, green flavour that gives the pilaf its distinctive character.
The grains turn tender while keeping some bite, and the herb lends a fresh, savoury note. In Turkey, it is served as a home-style side with yoghurt or alongside a main dish; it also makes a satisfying simple lunch. Bulgur contributes fibre and makes the dish more substantial than a plain grain side. For a lighter plate, use modest oil and pair it with a crisp salad.
How Nutritious Is Bulgur pilaf with ciris herb?
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 ciris herb 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 ciris herb Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with ciris herb 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 ciris herb Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.02g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.