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A loose mound of golden-brown bulgur grains, dotted with finely chopped green wild herbs, is served in a shallow dish.
●Low GI

Bulgur pilaf with wild herbs Calories

Fiber-rich, plant-based, herb-forward

In season: Spring · Summer

CALORIES · 100 G

128kcal

GI

48low

POTASSIUM · 100 G

165mg

FIBER · 100 G

4.1g

Quick answer

1 serving (medium) of Bulgur pilaf with wild herbs (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 40.7 g of carbs, 6.1 g of protein, 5 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Bulgur pilaf with wild herbs Nutrition Facts

Selected: 1 serving (medium) · 180 g

230

KCAL / 180G

Carbs

40.7g

· 15% DV

Protein

6.1g

· 12% DV

Fat

5g

· 6% DV

Fiber

7.4g

· 26% DV

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

Calories come from: Carbs 70% · Protein 11% · Fat 19%

Bulgur pilaf with wild herbs nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories230 kcal
Total fat5 g6%
Saturated fat0.68 g3%
Trans fat0 g
Sodium324 mg14%
Total carbohydrate40.7 g15%
Fiber7.4 g26%
Protein6.1 g12%

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 Serving of Bulgur pilaf with wild herbs?

ServingAmountCalories
1 serving (medium)180 g230 kcal
1 tablespoon (shredded)18 g23 kcal
2 tablespoon (shredded)36 g46 kcal
1 piece (small)90 g115 kcal
100 g100 g128 kcal
1 cup (medium)160 g205 kcal
1 cup (large)240 g307 kcal
1 serving (large)250 g320 kcal

Calculated from 128 calories per 100 g.

Frequently Asked Questions About Bulgur pilaf with wild herbs

How do you make bulgur pilaf with wild herbs?

Bulgur pilaf with wild herbs is made by cooking bulgur with cleaned, chopped herbs. A common home method sautés onion, briefly cooks the herbs, then adds bulgur and hot water; recipes vary by region and by the herb used.

What is kiriş in bulgur pilaf with wild herbs?

Kiriş is a local name used for an edible wild green in some Turkish regions, but the plant meant can vary from place to place. Don’t cook or eat a foraged plant unless you can identify it with certainty.

Where does bulgur pilaf with wild herbs come from?

Bulgur pilaf with wild herbs is a regional Turkish dish associated with parts of eastern Anatolia, including the Van area. The name kiriş is local, so the exact herb and household recipe can differ between communities.

What does bulgur pilaf with wild herbs taste like?

Bulgur pilaf with wild herbs has a nutty, chewy base from bulgur and a fresh, green flavor from the herbs. Its taste varies considerably with the local kiriş plant and whether the cook adds onion or other seasonings.

Can you substitute spinach for kiriş in bulgur pilaf with wild herbs?

Yes, spinach can stand in for kiriş in bulgur pilaf with wild herbs when the local plant is unavailable. It gives the dish a mild, familiar green flavor, but it won’t reproduce the particular taste of the regional herb.

Which type of bulgur is best for bulgur pilaf with wild herbs?

Coarse or pilaf-grade bulgur is the usual choice for bulgur pilaf with wild herbs because it stays distinct as it cooks and absorbs the cooking liquid. Fine bulgur softens faster and can make the dish more porridge-like.

Should you cook the wild herbs before adding bulgur to bulgur pilaf with wild herbs?

Yes, briefly cooking the cleaned, chopped herbs before adding bulgur helps soften them and blend their flavor into the pilaf. Avoid prolonged cooking, which can dull the herbs’ aroma and leave them overly soft.

What do you serve with bulgur pilaf with wild herbs?

Bulgur pilaf with wild herbs goes well with plain yogurt, a crisp salad, or grilled vegetables. These sides complement its earthy, herb-forward flavor; yogurt or cacık is a particularly familiar pairing in Turkish home meals.

How should you store leftover bulgur pilaf with wild herbs?

Refrigerate leftover bulgur pilaf with wild herbs in a covered container promptly and eat it within a few days. Reheat only the portion you need until it is thoroughly hot, rather than warming and cooling the whole batch repeatedly.

Can you freeze bulgur pilaf with wild herbs?

Yes, bulgur pilaf with wild herbs can be frozen in airtight, meal-sized containers once cool. Thaw it safely and reheat it until hot throughout; the herbs may be softer after freezing than they are in freshly cooked pilaf.

Bulgur pilaf with wild herbs Vitamins & Minerals

Vitamins

Vitamin K

43.2µg · 36% DV

B3

2.7mg · 17% DV

B1

0.14mg · 12% DV

B6

0.2mg · 12% DV

Minerals

Manganese

1.3mg · 57% DV

Copper

0.22mg · 24% DV

Phosphorus

140mg · 20% DV

Magnesium

61mg · 15% DV

Sodium

324mg · 14% DV

Potassium ⭐

297mg · 9% DV

Bulgur pilaf with wild herbs Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

19.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur pilaf with wild herbs

To burn the 230 calories in 1 serving (medium) (180 g):

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

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 wild herbs?

Bulgur pilaf with wild herbs is a home-style dish made by cooking bulgur with locally gathered greens. The particular herbs can vary by region and season; together they give the pilaf a fresh, earthy character, while bulgur provides a substantial, tender grain base.

It is usually served warm as part of a meal, either as a simple main or alongside yoghurt and a crisp salad. The grains stay pleasantly chewy, and the herbs bring a gentle savoury note rather than overpowering the dish. It is plant-based and notably rich in fibre, with 4.1 g per 100 g. For a lighter plate, keep the added oil modest and pair it with plenty of fresh vegetables.

How Nutritious Is Bulgur pilaf with wild herbs?

Nutrient density

High

63/ 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.

Is Bulgur pilaf with wild herbs 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 wild herbs Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Bulgur pilaf with wild herbs 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 wild herbs Fat Profile

SATURATED

0.68g

MONOUNSATURATED

1.89g

POLYUNSATURATED

1.44g

⚖️

Omega 6:3 ratio 9.3:1

Above the ideal 4:1 (9.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.