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A hearty pilaf made with bulgur, potatoes, and beans, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bulgur Pilaf with Potatoes and Beans (200 g) has 262 calories. That works out to 131 calories per 100 g. It contains 46.4 g of carbs, 8.2 g of protein, 4.8 g of fat and 8.2 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
262
KCAL / 200G
Carbs
46.4g
· 17% DV
Protein
8.2g
· 16% DV
Fat
4.8g
· 6% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 46.4 g | 17% |
| Fiber | 8.2 g | 29% |
| Protein | 8.2 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 262 kcal |
| 1 tablespoon (medium) | 18 g | 24 kcal |
| 1 ounce (small) | 28.4 g | 37 kcal |
| 100 g | 100 g | 131 kcal |
| ½ cup (small) | 100 g | 131 kcal |
| 1 serving (medium) | 180 g | 236 kcal |
| 1 serving (large) | 250 g | 328 kcal |
| 1.5 cup (large) | 300 g | 393 kcal |
| 1 bottle (large) | 350 g | 459 kcal |
Calculated from 131 calories per 100 g.
To make Bulgur Pilaf with Potatoes and Beans, sauté onion and diced potatoes, stir in bulgur, then add cooked beans and hot water or stock. Cover and cook gently until the bulgur is tender, then let the pilaf rest before serving.
Bulgur Pilaf with Potatoes and Beans can be made with cooked white beans, kidney beans, or green beans. Use beans that are already tender, and add them at a point that lets them warm through without breaking apart.
Yes, canned beans work well in Bulgur Pilaf with Potatoes and Beans. Drain and rinse them first, then fold them in near the end of cooking so they heat through but do not become mushy.
Keep Bulgur Pilaf with Potatoes and Beans fluffy by using coarse pilaf bulgur, measuring the cooking liquid for the bulgur you have, and avoiding frequent stirring. Once the liquid is absorbed, take the pot off the heat and leave it covered to rest.
Serve Bulgur Pilaf with Potatoes and Beans with a crisp salad, plain yogurt, or a cooling cucumber-yogurt sauce. These fresh sides balance the pilaf’s soft, hearty texture without making the meal feel too heavy.
Yes, but dried beans must be soaked and cooked until tender before you add them to Bulgur Pilaf with Potatoes and Beans. They take much longer to cook than bulgur, so adding them dry would leave them hard when the pilaf is ready.
Coarse or pilaf-grade bulgur is best for Bulgur Pilaf with Potatoes and Beans because it stays distinct as it cooks. Fine bulgur softens much faster and can give the dish a denser, softer texture.
Yes, you can freeze Bulgur Pilaf with Potatoes and Beans in sealed, meal-size portions once it has cooled. The potatoes may soften after thawing, so thaw it in the refrigerator and reheat gently with a splash of water.
Bulgur Pilaf with Potatoes and Beans keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a little water if the bulgur has dried out.
Yes, Bulgur Pilaf with Potatoes and Beans is naturally suited to one-pot cooking. Sauté the vegetables first, then add bulgur and liquid; use already-cooked beans or add them late so everything finishes tender without overcooking.
Vitamins
B6
0.24mg · 14% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
B5
0.5mg · 10% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.24mg · 27% DV
Phosphorus
164mg · 23% DV
Sodium
440mg · 19% DV
Potassium ⭐
370mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 262 calories in 1 cup (medium) (200 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.
Bulgur Pilaf with Potatoes and Beans is a hearty home-style pilaf made by cooking bulgur with potatoes and beans. The ingredients simmer together until the bulgur absorbs the cooking liquid and the potatoes turn tender; the type of bean and seasoning can vary from kitchen to kitchen.
Expect a soft, comforting texture, with the bulgur retaining a little bite. In Turkey, it may be served as a main dish or alongside another home-cooked meal, often with salad, pickles or yogurt. It brings fibre and plant protein to the plate, making it satisfying on its own as well. For a lighter meal, keep the added oil modest and pair it with a fresh salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
0.7g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 21.7:1
Above the ideal 4:1 (21.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.