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Bulgur pilaf with zucchini Calories
High in fiber and vitamins, low fat, Mediterranean cuisine
CALORIES
GI
POTASSIUM
FIBER
Bulgur pilaf with zucchini Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
21.5g
· 79%
Protein
3.2g
· 12%
Fat
1.1g
· 9%
Fiber
3.6g
Bulgur pilaf with zucchini Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
Vitamin C
7mg · 8% DV
Minerals
Zinc
1mg · 9% DV
Phosphorus
55mg · 8% DV
Iron
1mg · 6% DV
Magnesium
24mg · 6% DV
Bulgur pilaf with zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur pilaf with zucchini 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 zucchini Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with zucchini 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 zucchini Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
Foods Similar to Bulgur pilaf with zucchini
Bulgur pilaf with zucchini — Frequently Asked Questions
How can I cook zucchini bulgur pilaf without making it mushy?
Briefly toast the bulgur before adding liquid, then let the pilaf rest covered for about 10 minutes after cooking. This helps the grains absorb moisture evenly and stay more separate.
When should zucchini be added to bulgur pilaf?
Add diced or grated zucchini during the later part of cooking because it softens quickly and releases water. Adding it too early can make the vegetables collapse and leave the pilaf watery.
How can I prevent zucchini bulgur pilaf from tasting bitter?
Use fresh zucchini without an unusually bitter taste, as older zucchini can sometimes be unpleasantly bitter. Avoid burning garlic, tomato paste, or spices, since scorched ingredients can also create bitterness.
How long does cooked zucchini bulgur pilaf keep in the fridge?
Cool it within two hours and refrigerate it in a sealed container; it is generally best eaten within 3 to 4 days. Reheat only the portion you plan to eat until steaming hot, rather than reheating the whole batch repeatedly.
Can zucchini bulgur pilaf be frozen?
Yes, freeze it in individual airtight portions after it has cooled. The zucchini may become softer and release some moisture after thawing, so the texture is best when it is reheated gently.
What goes well with zucchini bulgur pilaf?
Yogurt or tzatziki-style cucumber yogurt adds a cool contrast, while unsweetened plant yogurt works as a dairy-free option. Chickpeas, lentil dishes, grilled chicken, fish, or eggs can turn it into a more filling meal.
Is zucchini bulgur pilaf better before or after a workout?
It can work as part of a meal 2 to 3 hours before exercise, especially if you keep the added fat moderate. After training, pair it with a protein-rich food such as yogurt, eggs, legumes, chicken, or fish for a more balanced recovery meal.
Does eating zucchini bulgur pilaf at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall intake and portion size matter more than the clock. If you eat late, a modest serving prepared without heavy sauces may feel more comfortable.
Is bulgur pilaf always healthier than rice pilaf?
Bulgur is generally less processed than white rice and zucchini adds vegetables to the dish, but no single choice is automatically healthier in every context. The amount of oil and salt used, serving size, and the rest of the meal all matter.
Who should be careful with zucchini bulgur pilaf?
People with coeliac disease or a wheat allergy should avoid it because bulgur is made from wheat. Those with sensitive digestion may also find that bulgur, onion, or garlic causes bloating, so a smaller portion may be better tolerated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.