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Bulgur pilaf with eggplant Calories
High in fiber and vitamins, plant-based protein source, low fat
CALORIES
GI
POTASSIUM
FIBER
Bulgur pilaf with eggplant Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
20.2g
· 76%
Protein
3.3g
· 12%
Fat
1.3g
· 12%
Fiber
3.7g
Bulgur pilaf with eggplant Vitamins & Minerals
Vitamins
B3
1.4mg · 9% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
Folate
18µg · 5% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
56mg · 8% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
Bulgur pilaf with eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur pilaf with eggplant 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 eggplant Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with eggplant 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 eggplant Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
Foods Similar to Bulgur pilaf with eggplant
Bulgur pilaf with eggplant — Frequently Asked Questions
How can I stop the eggplant in bulgur pilaf from absorbing too much oil?
Salt the diced eggplant briefly, then pat it dry before cooking. Roasting it or sautéing it with a measured amount of oil instead of deep-frying keeps the dish lighter.
Why does eggplant bulgur pilaf sometimes taste bitter?
Bitterness can come from the eggplant variety, maturity, or using it without salting first. Salting the cut eggplant for 15–30 minutes, then rinsing and drying it, can mellow the flavor.
Can eggplant bulgur pilaf be eaten the next day?
Yes, as long as it is cooled and refrigerated in a covered container within two hours of cooking, it can usually be eaten within 3–4 days. Reheat it until steaming hot and avoid repeatedly cooling and reheating it.
Can eggplant bulgur pilaf be frozen?
Yes. Cool it completely, divide it into portions, and freeze in airtight containers; the eggplant may become softer after thawing. It is best eaten fresh, but freezing is useful for meal prep.
What goes well with eggplant bulgur pilaf?
Yogurt, tzatziki-style cucumber yogurt, ayran, or a lemony seasonal salad balance the savory eggplant and tomato flavors. For a more substantial meal, serve it with lentil soup, beans, or a grilled protein.
Is eggplant bulgur pilaf better before or after a workout?
Its carbohydrate content can make it a practical pre-workout meal, although a large portion close to exercise may feel heavy for some people. After training, pair it with yogurt, eggs, legumes, or another protein source to make the meal more balanced.
Is bulgur pilaf more filling than rice pilaf?
Bulgur often feels more satisfying than white rice because its fiber can support fullness. The eggplant adds volume, and adding a protein-rich side can help the meal keep you full for longer.
Is it okay to eat eggplant bulgur pilaf at night?
It can fit into an evening meal, but ingredients such as tomato, onion, garlic, and spices may trigger reflux or indigestion in sensitive people. A smaller portion and a lower-oil preparation may be more comfortable close to bedtime.
Who should be careful with eggplant bulgur pilaf?
People following a potassium-restricted diet for kidney disease, or those sensitive to onion, garlic, tomato, or spices due to IBS or reflux, should consider their individual tolerance. Bulgur is made from wheat, so it is not suitable for people with coeliac disease.
Why does bulgur pilaf turn mushy?
Too much liquid, overcooking, or stirring it excessively right after cooking can make bulgur mushy. Letting it rest, covered, after the liquid has been absorbed helps the grains firm up and separate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.