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Bulgur pilaf with potatoes Calories
Source of fiber and complex carbs, low fat, contains potassium and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Bulgur pilaf with potatoes Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
23.5g
· 80%
Protein
3.2g
· 11%
Fat
1.2g
· 9%
Fiber
3.8g
Bulgur pilaf with potatoes Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.2mg · 8% DV
B6
0.12mg · 7% DV
B5
0.25mg · 5% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Magnesium
22mg · 5% DV
Bulgur pilaf with potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur pilaf with potatoes 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 potatoes Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with potatoes 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 potatoes Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Bulgur pilaf with potatoes
Bulgur pilaf with potatoes — Frequently Asked Questions
How can I cook bulgur pilaf with potatoes without it turning mushy?
Sauté the aromatics and potatoes briefly before adding the bulgur, then use measured hot liquid rather than adding water freely. Letting the pilaf rest covered after cooking also helps it stay fluffy.
How do I keep the potatoes from falling apart in bulgur pilaf?
Cut the potatoes into even, small cubes and avoid adding them too early. Gentle stirring helps them keep their shape during cooking.
Can bulgur pilaf with potatoes be made ahead?
Yes. Cool it promptly, refrigerate it in a covered container, and reheat it gently with a small splash of water if it has dried out.
Can leftover bulgur pilaf with potatoes be frozen?
It can be frozen, although the potatoes may become softer and slightly grainy after thawing. Freeze individual portions and do not refreeze leftovers that have already been thawed.
What goes well with bulgur pilaf with potatoes?
It pairs well with yogurt or tzatziki-style yogurt, a crisp salad, and bean or lentil dishes. It also works as a satisfying side for grilled chicken, fish, or meatballs.
Does adding lemon to bulgur pilaf with potatoes have a benefit?
Lemon brightens the flavor and may support absorption of plant-based iron in the meal. It is especially useful when the pilaf is served with chickpeas, lentils, or beans.
Is bulgur pilaf with potatoes better before or after a workout?
Its carbohydrate content can make it a practical pre-workout meal, though a smaller portion may feel more comfortable before exercise. After training, pair it with a protein food such as yogurt, eggs, legumes, fish, or chicken.
Is bulgur pilaf always healthier than rice pilaf?
Not automatically: portion size, added oil, and the rest of the meal matter most. Bulgur’s more fibrous texture can be an advantage for many people, but rice can also fit into a balanced meal.
Who should be cautious with bulgur pilaf with potatoes?
People following a potassium-restricted diet for kidney disease should check with their healthcare professional about the potato portion. Anyone with coeliac disease or a wheat allergy should avoid it because bulgur is made from wheat.
Why does bulgur pilaf with potatoes sometimes taste bitter or sour?
Stale bulgur, old oil, or tomato paste cooked for too long can create unpleasant flavors. Use fresh ingredients and briefly cook the tomato paste before adding hot liquid.
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Nutrition data compiled from USDA FoodData Central and scientific sources.