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Buttered Onion Green Lentil Bulgur Pilaf Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Buttered Onion Green Lentil Bulgur Pilaf Nutrition Facts
Selected: 100 g
151
KCAL / 100G
Carbs
23.8g
· 62%
Protein
5.3g
· 14%
Fat
4.2g
· 24%
Fiber
5.4g
Buttered Onion Green Lentil Bulgur Pilaf Vitamins & Minerals
Vitamins
Folate
44µg · 11% DV
B1
0.11mg · 9% DV
B6
0.16mg · 9% DV
B3
1.32mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
116mg · 17% DV
Iron
2mg · 11% DV
Magnesium
42mg · 10% DV
Buttered Onion Green Lentil Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Buttered Onion Green Lentil Bulgur Pilaf 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 Buttered Onion Green Lentil Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Buttered Onion Green Lentil Bulgur Pilaf Good For?
Vegan
— Not 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
Buttered Onion Green Lentil Bulgur Pilaf Fat Profile
SATURATED
2.28g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 20.7:1
Above the ideal 4:1 (20.7:1).
Foods Similar to Buttered Onion Green Lentil Bulgur Pilaf
Buttered Onion Green Lentil Bulgur Pilaf — Frequently Asked Questions
Does buttered onion green lentil bulgur pilaf taste better the next day?
Often yes, because the flavors meld as it rests. It should be cooled promptly and stored in the fridge for food safety.
How can I keep this pilaf from turning mushy?
Sautéing the onion well and briefly toasting the bulgur in fat helps the grains stay separate. Measured liquid and a short resting time after cooking also improve texture.
How do I stop the green lentils from falling apart in the pilaf?
Cook the lentils separately and drain them while they are just tender, not soft. If they are overcooked, they can break down when mixed into the bulgur.
What pairs well with buttered onion green lentil bulgur pilaf?
Yogurt, tzatziki-style sides, and fresh salads work especially well because they balance the richness of the butter and onion. It also fits easily next to grilled meats or vegetable dishes.
Is this pilaf better before or after a workout?
Its carbohydrate content can make it useful before exercise for energy. After training, it works better as part of a meal that also includes a stronger protein source.
Does eating this pilaf at night automatically cause weight gain?
No, eating it at night does not automatically lead to weight gain. Portion size, total daily intake, and what you eat with it matter more.
Can I freeze buttered onion green lentil bulgur pilaf?
Yes, it generally freezes well in airtight portions. For the best texture, thaw it in the fridge and reheat gently so it warms evenly.
What changes if I use olive oil instead of butter?
The flavor changes more than the structure: butter gives a richer, classic taste, while olive oil makes it lighter and more aromatic. The pilaf can still cook well either way.
How is this different from plain rice pilaf in everyday use?
Bulgur pilaf is often chosen when people want a more filling, higher-fiber option. The added green lentils also make it feel more balanced than plain rice on its own.
Who should be careful with this dish?
People with dairy allergy or intolerance and those who need to avoid gluten should be cautious because it contains butter and bulgur. Some people with sensitive digestion may also notice bloating from lentils and onion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.