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Bulgur Pilaf with Meat and Vegetables Calories
Protein and fiber-rich, balanced main dish
CALORIES
GI
POTASSIUM
FIBER
Bulgur Pilaf with Meat and Vegetables Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
19.5g
· 57%
Protein
6.2g
· 18%
Fat
3.7g
· 25%
Fiber
3.2g
Bulgur Pilaf with Meat and Vegetables Vitamins & Minerals
Vitamins
B12
0.22µg · 9% DV
B1
0.09mg · 8% DV
B6
0.13mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Selenium
6.2µg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Sodium
180mg · 8% DV
Bulgur Pilaf with Meat and Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur Pilaf with Meat and Vegetables 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 Meat and Vegetables Contain Allergens?
No known major allergens
Which Diets Is Bulgur Pilaf with Meat and Vegetables Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Meat and Vegetables Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Bulgur Pilaf with Meat and Vegetables
Bulgur Pilaf with Meat and Vegetables — Frequently Asked Questions
Why does bulgur pilaf turn mushy?
Too much liquid, frequent stirring, or skipping the resting time can make bulgur soft and clumpy. Letting it rest covered after the liquid is absorbed helps the grains separate.
What type of meat works best in bulgur pilaf with vegetables?
Diced beef or lamb develops good flavor when cooked gently until tender. Lean ground meat is a quicker option; cook it first until its released moisture has evaporated.
Which vegetables go well in meat and vegetable bulgur pilaf?
Onion, tomato, peppers, carrots, zucchini, peas, and mushrooms all work well. If using very watery vegetables, reduce the added cooking liquid slightly to avoid a wet pilaf.
Should bulgur be rinsed before cooking?
Packaged bulgur usually does not need rinsing. Washing can alter the texture by leaving fine particles and extra surface moisture, although a brief rinse is reasonable if it contains visible debris.
Can meat and vegetable bulgur pilaf be made ahead?
Yes. Cool it promptly after cooking and refrigerate it in a covered container, then reheat it until thoroughly hot. Avoid reheating the same batch repeatedly.
Can meat and vegetable bulgur pilaf be frozen?
Yes, although the vegetables may become softer after thawing. Freeze it in single portions, thaw in the refrigerator when possible, and heat it fully before serving.
What should you serve with meat and vegetable bulgur pilaf?
Yogurt or tzatziki-style yogurt adds a cool contrast to the savory meat and spices. A crisp seasonal salad or lemony greens can make the meal feel fresher and more substantial.
Is meat and vegetable bulgur pilaf better before or after exercise?
It can work well as a post-workout main meal because it provides both carbohydrate and protein. Before exercise, choose a smaller serving if rich meals tend to cause digestive discomfort, and allow time to digest.
Is bulgur pilaf always healthier than rice pilaf?
Not automatically; the amount of oil, the type and quantity of meat, vegetables, and serving size all matter. Bulgur's firmer texture and fibre can help some people feel satisfied for longer.
Who should be cautious with meat and vegetable bulgur pilaf?
People with coeliac disease, wheat allergy, or a need to avoid gluten should not eat bulgur because it is made from wheat. Those following medically prescribed protein or mineral restrictions, including some people with kidney disease or gout, may need to adjust the meat portion with professional guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.