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Fiber-rich, plant-based, herb-forward
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.7 g | 15% |
| Fiber | 7.4 g | 26% |
| Protein | 6.1 g | 12% |
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 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 2 tablespoon (shredded) | 36 g | 46 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 serving (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.
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.
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.
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
0.68g
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.