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Wild Garlic Herb Stew with Bulgur Calories
Fiber-rich traditional herb stew with bulgur and plant protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wild Garlic Herb Stew with Bulgur (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 25.5 g of carbs, 5.3 g of protein, 5.7 g of fat and 5.9 g of fiber. Its 259.6 µg of Vitamin K covers 216% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Wild Garlic Herb Stew with Bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
25.5g
· 9% DV
Protein
5.3g
· 11% DV
Fat
5.7g
· 7% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 12% · Fat 30%
Wild Garlic Herb Stew with Bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 5.9 g | 21% |
| Protein | 5.3 g | 11% |
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 Wild Garlic Herb Stew with Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (grated) | 18 g | 14 kcal |
| 1 ounce (mini) | 28 g | 22 kcal |
| ½ cup (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (small) | 110 g | 86 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 piece (large) | 260 g | 203 kcal |
| 1 serving (large) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Wild Garlic Herb Stew with Bulgur
What is bulgurlu çiriş otu yemeği?
Bulgurlu çiriş otu yemeği is a Turkish spring-green stew cooked with bulgur; its English file name, “Wild Garlic Herb Stew with Bulgur,” can be misleading because çiriş is not wild garlic. The dish is commonly made with onion, oil, and the chopped herb.
Is çiriş in çiriş herb stew with bulgur the same as wild garlic?
No, çiriş is not wild garlic. It is a different edible spring plant used in Turkish regional cooking, while wild garlic is a separate plant with a distinct garlic-like aroma. The English label for çiriş herb stew with bulgur should not be taken literally.
What does çiriş herb stew with bulgur taste like?
Çiriş herb stew with bulgur has a soft, savory taste with a distinctive green, mildly pungent herb flavor. Its exact intensity varies with the freshness and maturity of the çiriş; onion and bulgur make the finished stew milder and more substantial.
When is çiriş herb stew with bulgur traditionally made?
Çiriş herb stew with bulgur is traditionally a spring dish, when fresh çiriş shoots are available. The plant has a relatively brief season, so cooks in regions where it grows often prepare the stew soon after the fresh greens appear.
Where can you find çiriş for çiriş herb stew with bulgur?
Fresh çiriş for çiriş herb stew with bulgur is most likely to be found in eastern Turkish markets during its spring season, particularly in areas where the plant is gathered. It may be sold in bunches; choose fresh-looking greens and wash them carefully to remove grit.
What can you use instead of çiriş in çiriş herb stew with bulgur?
Spinach can stand in for çiriş in çiriş herb stew with bulgur if the original herb is unavailable, though the result will not have çiriş’s particular flavor. Add the spinach near the end of cooking so it wilts without becoming overly soft.
How do you keep the bulgur from getting mushy in çiriş herb stew with bulgur?
Add the bulgur after the çiriş has begun to soften, then cook gently and check the liquid as it absorbs. Bulgur sizes vary, so taste it as it cooks and take the stew off the heat once the grains are tender.
Is çiriş herb stew with bulgur served as a main dish or a side?
Çiriş herb stew with bulgur can be served as a simple main dish or as part of a larger meal. It pairs well with plain yogurt and salad, and bread is useful for soaking up the savory cooking liquid.
Can you freeze çiriş herb stew with bulgur?
Yes, you can freeze çiriş herb stew with bulgur in airtight portions. The bulgur may turn softer after thawing, so cool the stew promptly, freeze it, thaw it in the refrigerator, and reheat it thoroughly before serving.
How long does leftover çiriş herb stew with bulgur keep?
Keep leftover çiriş herb stew with bulgur in a covered container in the refrigerator and eat it within a few days. Do not leave the cooked stew at room temperature for an extended period, and reheat only the portion you plan to serve.
Wild Garlic Herb Stew with Bulgur Vitamins & Minerals
Vitamins
Vitamin K
259.6µg · 216% DV
Vitamin A
407µg · 45% DV
Vitamin C
20.9mg · 23% DV
Folate
74.8µg · 19% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.2mg · 22% DV
Sodium
462mg · 20% DV
Iron
3.3mg · 18% DV
Potassium ⭐
561mg · 17% DV
Wild Garlic Herb Stew with Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Garlic Herb Stew with Bulgur
To burn the 172 calories in 1 serving (medium) (220 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.
What is Wild Garlic Herb Stew with Bulgur?
Wild Garlic Herb Stew with Bulgur is a home-style dish made by cooking çiriş, a seasonal wild green gathered in parts of eastern Turkey, with bulgur. The English name can be misleading: çiriş is not wild garlic. Its tender leaves and shoots soften as they simmer, while bulgur gives the stew body.
It has a gentle, grassy flavour and a soft, hearty texture. In Turkey it is commonly served as a main dish, often with yoghurt; elsewhere, pair it with a crisp salad or serve it as a substantial side. Its fibre and plant protein make it a filling vegetable-centred meal. Use a light hand with the oil if you prefer a less rich bowl.
How Nutritious Is Wild Garlic Herb Stew with Bulgur?
Nutrient density
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.
Satiety score
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.
Is Wild Garlic Herb Stew with Bulgur 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 Wild Garlic Herb Stew with Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Wild Garlic Herb Stew with Bulgur 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
Wild Garlic Herb Stew with Bulgur Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.31g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.