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Bulgur pilaf with mung beans Calories
High in fiber and plant protein, low in fat, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur pilaf with mung beans (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 8.1 g of protein, 1.8 g of fat and 7.6 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.
Bulgur pilaf with mung beans Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
8.1g
· 16% DV
Fat
1.8g
· 2% 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 77% · Protein 15% · Fat 8%
Bulgur pilaf with mung beans nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 8.1 g | 16% |
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 Cup of Bulgur pilaf with mung beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 3 tablespoon (small) | 45 g | 54 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
| 2 cup (extra large) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with mung beans
How do you make bulgur pilaf with mung beans?
Bulgur pilaf with mung beans is made by cooking bulgur with aromatics and adding cooked mung beans near the end. Sauté onion, stir in coarse bulgur and hot broth or water, then cover and cook until tender. Fold in the beans and let the pilaf rest before serving.
Do mung beans need to be cooked before adding them to bulgur pilaf with mung beans?
Yes, cook the mung beans separately until just tender before making bulgur pilaf with mung beans. They usually need longer than bulgur, so adding them dry can leave the beans firm while the grain turns mushy. Stir the cooked beans in near the end.
What kind of bulgur works best in bulgur pilaf with mung beans?
Coarse or pilaf-grade bulgur works best in bulgur pilaf with mung beans because it holds its shape and matches the beans' texture. Fine bulgur absorbs liquid much faster and is better suited to dishes such as tabbouleh, so it can make this pilaf pasty.
Can you use canned mung beans in bulgur pilaf with mung beans?
Yes, canned mung beans can be used in bulgur pilaf with mung beans; drain and rinse them first. Since they are already cooked, stir them into the pilaf near the end just long enough to warm through, rather than simmering them from the start.
What should you serve with bulgur pilaf with mung beans?
Bulgur pilaf with mung beans pairs well with a crisp salad, yogurt, or a simple vegetable side. For a fuller meal, serve it alongside grilled vegetables or roasted chicken; its grain-and-legume combination makes it substantial enough to stand on its own, too.
Why does bulgur pilaf with mung beans turn mushy?
Bulgur pilaf with mung beans turns mushy when there is too much cooking liquid, the bulgur is too fine, or the pilaf is stirred repeatedly. Use coarse bulgur, add liquid cautiously, and let the covered pot rest after cooking before fluffing it gently.
Can you make bulgur pilaf with mung beans in a rice cooker?
Yes, you can make bulgur pilaf with mung beans in a rice cooker using coarse bulgur and already-cooked beans. Add the bulgur and cooking liquid, use the normal grain cycle, then fold in the beans once the cycle is complete and allow the pilaf to rest.
How long does bulgur pilaf with mung beans keep in the fridge?
Bulgur pilaf with mung beans keeps for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a small splash of water if the bulgur has dried out.
Can bulgur pilaf with mung beans be frozen?
Yes, bulgur pilaf with mung beans freezes well in meal-sized portions. Cool it completely, pack it airtight, and thaw it in the refrigerator before reheating until steaming hot; the bulgur may be slightly softer after freezing.
Can people with diabetes eat bulgur pilaf with mung beans?
People with diabetes may be able to include bulgur pilaf with mung beans, but the bulgur still contributes carbohydrates and portion size matters for blood glucose. Pairing a measured serving with non-starchy vegetables can help make a balanced meal; follow your clinician's individual advice.
Bulgur pilaf with mung beans Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B5
0.81mg · 16% DV
Folate
57.6µg · 14% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.76mg · 33% DV
Phosphorus
140mg · 20% DV
Magnesium
58mg · 14% DV
Potassium ⭐
252mg · 7% DV
Sodium
7.2mg · 0% DV
Bulgur pilaf with mung beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with mung beans
To burn the 216 calories in 1 cup (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 mung beans?
Bulgur pilaf with mung beans is a home-style dish made by cooking cracked wheat with mung beans, often with onion and seasonings; recipes vary from kitchen to kitchen. The bulgur stays pleasantly chewy while the beans soften and add a mild, earthy flavour. In Turkey it may be served alongside a main dish or enjoyed as a simple meal with yoghurt and salad. It also keeps well for lunch the next day. With 4.2 g of fibre per 100 g and little fat, it brings both whole-grain and plant-protein ingredients to the plate. Pair it with fresh vegetables, or use less oil for a lighter serving.
How Nutritious Is Bulgur pilaf with mung beans?
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 mung beans 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 mung beans Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with mung beans 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 mung beans Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 5.9:1
Above the ideal 4:1 (5.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.