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Fiber-containing buttery bulgur pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Buttered tomato orzo bulgur pilaf (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 44.5 g of carbs, 6.5 g of protein, 9.2 g of fat and 6.1 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
281
KCAL / 180G
Carbs
44.5g
· 16% DV
Protein
6.5g
· 13% DV
Fat
9.2g
· 12% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 9% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 281 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 5.13 g | 26% |
| Trans fat | 0.29 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 44.5 g | 16% |
| Fiber | 6.1 g | 22% |
| Protein | 6.5 g | 13% |
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 cup (medium) | 180 g | 281 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| ½ cup (small) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 serving (small) | 150 g | 234 kcal |
| 1 serving (large) | 220 g | 343 kcal |
| 1.5 cup (large) | 270 g | 421 kcal |
| 1 pack (large) | 500 g | 780 kcal |
Calculated from 156 calories per 100 g.
Buttered tomato orzo bulgur pilaf is made with bulgur wheat, small pasta such as orzo, butter, tomato paste, and water or stock. Some cooks add onion or seasonings, but the defining combination is bulgur, butter, tomato, and pasta.
To make buttered tomato orzo bulgur pilaf, toast the orzo in melted butter, stir in tomato paste, then add the bulgur and hot water or stock. Cover and cook until the bulgur is tender, then let it rest before fluffing.
Serve buttered tomato orzo bulgur pilaf with yogurt, a crisp salad, or grilled vegetables. It also works as a side for grilled chicken or beans, while a bowl of soup makes it part of a simple, filling meal.
Yes, vermicelli can replace the orzo in buttered tomato orzo bulgur pilaf. Break long strands into small pieces and watch them closely while toasting, since thin vermicelli browns faster than larger pasta shapes.
Buttered tomato orzo bulgur pilaf turns mushy when it absorbs too much liquid or cooks for too long. Bulgur grind affects how quickly it softens, so use a suitable liquid amount and avoid stirring repeatedly while it cooks.
Yes, buttered tomato orzo bulgur pilaf can be cooked ahead and reheated. Keep it covered in the refrigerator, then warm it gently with a splash of water or stock and fluff it to loosen the grains.
Yes, buttered tomato orzo bulgur pilaf freezes well in airtight, portion-sized containers. Thaw it in the refrigerator or reheat it from frozen with a little water, stirring gently so the bulgur does not dry out.
Buttered tomato orzo bulgur pilaf has whole-grain bulgur, while rice pilaf is made with rice; the overall difference also depends on ingredients and portion size. Butter and orzo contribute to the dish, so neither version is automatically healthier in every meal.
Yes, diced vegetables such as peppers, zucchini, or carrots can be added to buttered tomato orzo bulgur pilaf. Sauté firmer vegetables before adding the bulgur, and adjust the cooking liquid if the vegetables release a lot of moisture.
Reheat buttered tomato orzo bulgur pilaf gently in a covered pan with a small splash of water or stock. Stir once or twice as it warms; for a microwave, cover the dish so steam helps restore moisture.
Vitamins
B1
0.18mg · 15% DV
B3
2.25mg · 14% DV
B6
0.2mg · 12% DV
B5
0.36mg · 7% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.22mg · 24% DV
Phosphorus
153mg · 22% DV
Selenium
9.9µg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
189mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 281 calories in 1 cup (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.
Buttered tomato orzo bulgur pilaf is a Turkish-style pilaf made by cooking bulgur with butter, tomato paste and small pasta pieces known as orzo. The bulgur gives it a pleasantly grainy base, while the pasta softens the texture and the tomato paste adds a savoury, gently tangy flavour.
It is commonly served as a side with stews, beans, grilled meat or vegetables, and can also make a simple lunch with a salad. Its buttery richness makes it satisfying, while bulgur contributes fibre: a 100 g portion contains 3.4 g. For a lighter version, use less butter and add a little water to loosen the tomato paste before stirring it through.
Medium
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 3
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
— 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
SATURATED
5.13g
MONOUNSATURATED
2.43g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.