1 serving (medium) of Bulgur Pilaf with Peas (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 7.4 g of protein, 2.3 g of fat and 6.7 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Peas?

Bulgur Pilaf with Peas is a homestyle Turkish dish made by cooking bulgur wheat with peas, often with onion and, depending on the household, tomato or tomato paste. The grains are simmered until tender and separate, making it a familiar pilaf rather than a creamy grain dish.

Its gently nutty, toasted flavour pairs with the peas’ soft sweetness. In Turkey it may be served alongside meat or vegetables, or as a simple meal with yoghurt and salad; elsewhere, it also works well as a warm grain side or a make-ahead lunch. Bulgur brings fibre and plant protein, while peas add substance. For a lighter version, use a modest amount of oil and serve it with plenty of fresh vegetables.

Bulgur Pilaf with Peas Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.1g

· 8% DV

Fat

1.3g

· 2% DV

Fiber

3.7g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 76% · Protein 14% · Fat 10%

Bulgur Pilaf with Peas Vitamins & Minerals

Vitamins

0.09mg · 8% DV

1.2mg · 8% DV

Folate

28µg · 7% DV

Vitamin K

8µg · 7% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

Magnesium

24mg · 6% DV

How Nutritious Is Bulgur Pilaf with Peas?

Nutrient density

Medium

55/ 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

53/ 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 Peas 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 Peas

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 Peas 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 Peas 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 Peas 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 Peas Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Bulgur Pilaf with Peas

🥣vs🍚

Bulgur Pilaf with Peas vs Bulgur PilafSame calories per 100 g

→🥣vs🍝

Bulgur Pilaf with Peas vs Whole wheat pasta4 kcal fewer per 100 g

→🥣vs🥖

Bulgur Pilaf with Peas vs Breadstick290 kcal fewer per 100 g

→🥣vs🥯

Bulgur Pilaf with Peas vs Simit220 kcal fewer per 100 g

→

Foods Similar to Bulgur Pilaf with Peas

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Bulgur Pilaf with Peas

How do you make bulgur pilaf with peas?

To make bulgur pilaf with peas, soften onion in oil, stir in coarse bulgur and peas, then add hot water or stock. Cover and simmer until the bulgur is tender, then let it rest before serving.

What should you serve with bulgur pilaf with peas?

Bulgur pilaf with peas pairs well with plain yogurt, a crisp salad, or grilled vegetables. For a more substantial meal, serve it alongside roasted chicken or grilled meat; it can also work as a filling vegetarian main.

Can you use frozen peas in bulgur pilaf with peas?

Yes, frozen peas work well in bulgur pilaf with peas. Add them directly to the pot without thawing, and check their texture near the end of cooking so they stay tender rather than turning mushy.

Which type of bulgur is best for bulgur pilaf with peas?

Coarse or pilaf-grade bulgur is best for bulgur pilaf with peas because it holds its shape as it cooks. Fine bulgur softens much faster and can produce a dense, porridge-like result in this dish.

How do you keep bulgur pilaf with peas from getting mushy?

Keep bulgur pilaf with peas from getting mushy by using only enough liquid to cook the grains and avoiding frequent stirring. Once the liquid is absorbed, leave the covered pot to rest so the bulgur finishes steaming evenly.

Can bulgur pilaf with peas be made in a rice cooker?

Yes, bulgur pilaf with peas can be made in a rice cooker that has a standard grain-cooking setting. Sauté the onion first if your cooker allows it, then add the bulgur, peas, and cooking liquid and follow the cooker’s cycle.

Can you freeze bulgur pilaf with peas?

Yes, bulgur pilaf with peas freezes well when cooled and packed in airtight, meal-sized containers. Thaw it in the refrigerator or reheat it from frozen with a splash of water to help restore moisture.

How long does bulgur pilaf with peas keep in the fridge?

Bulgur pilaf with peas keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.

Can you add tomatoes or tomato paste to bulgur pilaf with peas?

Yes, tomatoes or tomato paste can be added to bulgur pilaf with peas. Cook the paste briefly with the softened onion before adding the liquid; fresh tomato gives the dish a lighter, juicier finish.

Where does bulgur pilaf with peas come from?

Bulgur pilaf with peas is a home-style variation of bulgur pilaf rather than a dish with one universally agreed place of origin. Bulgur-based pilafs are common in Turkish and wider Middle Eastern cooking, with vegetables varying by household.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026