1 serving (medium) of Bulgur Pilaf with Lentils (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 8.3 g of protein, 2 g of fat and 9.2 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Lentils?

Bulgur pilaf with lentils is a Turkish home-style dish made by cooking coarse bulgur and lentils together, often with onion and, depending on the household or region, tomato paste. It is a comforting staple rather than a single fixed recipe, and can be served as a main or alongside other dishes.

The bulgur stays pleasantly chewy and distinct, while the lentils soften and add an earthy flavor. It is usually eaten warm, with salad or pickles on the side; plain yogurt is another common accompaniment. Naturally substantial, it provides fiber and plant protein while remaining low in fat. For a lighter meal, use a modest amount of oil and serve it with plenty of fresh vegetables.

Bulgur Pilaf with Lentils Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.6g

· 9% DV

Fat

1.1g

· 1% DV

Fiber

5.1g

· 18% 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 Lentils Vitamins & Minerals

Vitamins

0.13mg · 11% DV

Folate

35µg · 9% DV

1.2mg · 8% DV

0.13mg · 8% DV

Minerals

Phosphorus

78mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

28mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Bulgur Pilaf with Lentils?

Nutrient density

High

60/ 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

High

60/ 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 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 Lentils

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 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 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 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 Lentils Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 9.3:1

Above the ideal 4:1 (9.3:1).

Compare Bulgur Pilaf with Lentils

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→

Foods Similar to Bulgur Pilaf with Lentils

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

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340 kcal

🥣

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450 kcal

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Rice Pilaf

150 kcal

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Pasta (Boiled)

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Frequently Asked Questions About Bulgur Pilaf with Lentils

How do you make Bulgur Pilaf with Lentils?

Bulgur Pilaf with Lentils is made by cooking bulgur with cooked lentils, onion and seasonings. Sauté the onion, stir in tomato paste if desired, then add bulgur and hot water. Add cooked lentils and simmer until the bulgur is tender, then let it rest covered.

What kind of lentils go in Bulgur Pilaf with Lentils?

Green or brown lentils are the usual choice for Bulgur Pilaf with Lentils because they hold their shape when cooked. Cook them separately until nearly tender before combining them with the bulgur. Red lentils break down more easily and make the pilaf softer.

Which type of bulgur is best for Bulgur Pilaf with Lentils?

Coarse or pilaf-grade bulgur works best for Bulgur Pilaf with Lentils. Its larger grains stay distinct alongside the lentils. Fine bulgur absorbs liquid much faster and can turn mushy, so it is not a straightforward substitute in a pilaf recipe.

Is Bulgur Pilaf with Lentils the same as Turkish mercimekli bulgur pilavı?

Yes. Bulgur Pilaf with Lentils is the English name for Turkish mercimekli bulgur pilavı, a home-style pilaf of bulgur and lentils. Recipes vary by household, but onion and sometimes tomato paste or pepper are common flavorings.

How do you stop Bulgur Pilaf with Lentils from getting mushy?

To keep Bulgur Pilaf with Lentils from getting mushy, use coarse bulgur, add cooked lentils rather than raw ones, and measure the cooking liquid carefully. Simmer covered without frequent stirring, then let the pilaf stand off the heat so the grains finish absorbing moisture.

What do you serve with Bulgur Pilaf with Lentils?

Bulgur Pilaf with Lentils is often served with plain yogurt, a crisp salad, or pickled vegetables. These cool, tangy sides balance the savory pilaf. It can also accompany grilled vegetables or a simple soup for a more substantial meal.

Can you make Bulgur Pilaf with Lentils without tomato paste?

Yes, Bulgur Pilaf with Lentils can be made without tomato paste. Sauté onion in a little oil and season with salt, pepper, and herbs instead. Tomato paste is a common flavoring in some Turkish home recipes, but it is not essential to the dish.

Can Bulgur Pilaf with Lentils be made with rice instead of bulgur?

You can make a lentil pilaf with rice, but it will not be Bulgur Pilaf with Lentils. Rice absorbs liquid and cooks differently from bulgur, so use a rice-specific recipe rather than swapping it cup for cup.

How long does Bulgur Pilaf with Lentils keep in the fridge?

Bulgur Pilaf with Lentils keeps for about 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, adding a splash of water if the grains have dried out.

Can you freeze Bulgur Pilaf with Lentils?

Yes, Bulgur Pilaf with Lentils freezes well. Cool it, divide it into meal-size portions, and store them in airtight freezer-safe containers. Thaw in the refrigerator and reheat with a little water; the bulgur may be softer than when freshly cooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026