1 serving (medium) of Bulgur pilaf with green lentils (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 44.1 g of carbs, 9.4 g of protein, 2 g of fat and 8.3 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur pilaf with green lentils?

Bulgur pilaf with green lentils is a Turkish home-style dish made by cooking cracked wheat with cooked green lentils, often alongside onion and sometimes tomato paste. The grains turn tender and fluffy while keeping some bite, with bulgur’s mild, nutty flavour balanced by the earthy lentils.

It is usually served warm as a simple main or alongside vegetables, grilled foods or other dishes. A fresh salad, pickles or a spoonful of yoghurt make natural accompaniments. Since bulgur is a whole grain and lentils add plant protein, the dish offers both fibre and staying power without relying on much fat. For a lighter plate, keep the oil modest and serve it with plenty of salad.

Bulgur pilaf with green lentils Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

24.5g

· 9% DV

Protein

5.2g

· 10% DV

Fat

1.1g

· 1% 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 76% · Protein 16% · Fat 8%

Bulgur pilaf with green lentils Vitamins & Minerals

Vitamins

0.13mg · 11% DV

0.45mg · 9% DV

1.2mg · 8% DV

0.13mg · 8% DV

Minerals

Phosphorus

92mg · 13% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Bulgur pilaf with green lentils?

Nutrient density

High

68/ 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

58/ 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 green lentils 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 green lentils

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

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 green lentils 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 green lentils 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 green lentils 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 green lentils Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.38g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Bulgur pilaf with green lentils

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Bulgur pilaf with green lentils vs Bulgur Pilaf10 kcal more per 100 g

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Bulgur pilaf with green lentils vs Breadstick280 kcal fewer per 100 g

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Bulgur pilaf with green lentils vs Simit210 kcal fewer per 100 g

→

Foods Similar to Bulgur pilaf with green lentils

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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Granola

450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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Pasta (Boiled)

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Frequently Asked Questions About Bulgur pilaf with green lentils

How do you make bulgur pilaf with green lentils?

Bulgur pilaf with green lentils is made by cooking bulgur with sautéed onion and seasoning, then folding in cooked lentils. Use hot broth or water, cover the pot, and let the grains absorb the liquid before resting the pilaf.

Can you cook the green lentils and bulgur together in bulgur pilaf with green lentils?

It is better to cook the green lentils separately until nearly tender, then add them to the bulgur. Lentils and bulgur soften at different rates, so cooking them together can leave one ingredient underdone or make the other mushy.

What kind of bulgur is best for bulgur pilaf with green lentils?

Coarse or medium-grain bulgur is best for bulgur pilaf with green lentils because it stays fluffy and distinct as it cooks. Fine bulgur softens much faster and is more likely to produce a dense, porridge-like texture.

What is the difference between bulgur pilaf with green lentils and Turkish mercimekli bulgur pilavı?

They are the same dish: mercimekli bulgur pilavı is the Turkish name for bulgur pilaf with lentils. Recipes vary by household, but commonly combine bulgur, green lentils, onion, tomato paste, and spices.

Can I use canned green lentils in bulgur pilaf with green lentils?

Yes, canned green lentils work in bulgur pilaf with green lentils. Drain and rinse them, then stir them in near the end of cooking so they heat through without breaking apart or turning the bulgur soft.

What spices go well in bulgur pilaf with green lentils?

Cumin, black pepper, paprika, and dried mint all complement bulgur pilaf with green lentils. Turkish-style versions often start with onion and tomato or pepper paste; add spices while sautéing so their flavor spreads through the dish.

What should I serve with bulgur pilaf with green lentils?

Serve bulgur pilaf with green lentils with a crisp salad, plain yogurt, or a cooling cucumber-yogurt sauce. These sides balance the earthy lentils and savory bulgur without making the meal feel too heavy.

Does bulgur pilaf with green lentils freeze well?

Yes, bulgur pilaf with green lentils can be frozen, although the grains may be a little softer after thawing. Cool it promptly, portion it into airtight containers, and reheat with a splash of water to loosen the texture.

How long does bulgur pilaf with green lentils last in the fridge?

Bulgur pilaf with green lentils keeps for about three days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for hours, and reheat only the portion you plan to eat.

Is bulgur pilaf with green lentils a good choice for people with diabetes?

Bulgur pilaf with green lentils can fit into a diabetes-conscious meal, but the carbohydrate portion still matters. Pair a moderate serving with non-starchy vegetables and a protein source; people using glucose-lowering medication should follow their clinician’s meal guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026