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Buttery, fiber-rich, filling, traditional Turkish pilaf
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
145
KCAL / 100G
Carbs
24.5g
· 68%
Protein
3.5g
· 10%
Fat
3.5g
· 22%
Fiber
3.8g
Vitamins
B3
1.2mg · 8% DV
Biotin
2µg · 7% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Manganese
1mg · 43% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Magnesium
32mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
2g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 60:1
Above the ideal 4:1 (60:1).
Briefly toast the bulgur in butter, then add hot water or stock and cook it covered over low heat until absorbed. Let it rest off the heat for about 10 minutes before fluffing with a fork.
Most packaged bulgur does not need rinsing, and rinsing can wash away fine particles and make the finished texture softer. A quick rinse is reasonable only if it looks dusty.
Butter can develop a burnt, bitter flavor when held over high heat for too long. Keep the heat moderate, or add a little olive oil to help protect the butter while the bulgur toasts.
Cool it promptly, refrigerate it in a covered container within two hours, and eat it within 3 to 4 days. Reheat only the portion you plan to eat until it is steaming hot throughout.
Yes. Freeze it in individual portions once fully cooled, then reheat from thawed or gently from frozen with a small splash of water. Freezing may make the grains slightly softer.
Bulgur has a nuttier flavor and retains more of the grain's structure, which can make it more satisfying as part of a meal. Rice is usually milder and softer, while bulgur works especially well with robust tomato, herb, and stock-based flavors.
It pairs well with grilled chicken, fish, meatballs, beans, lentils, and yogurt-based sides. A crisp salad with lemon or a tomato-and-cucumber salad adds freshness to the rich butter flavor.
A moderate serving can work a few hours before exercise alongside a light protein source. After training, pair it with protein such as eggs, chicken, yogurt, or legumes to support a more complete recovery meal.
Because bulgur is made from wheat, it is not appropriate for people with coeliac disease, wheat allergy, or a medically necessary gluten-free diet. It also contains dairy through the butter, which matters for those with a milk allergy.
Not always. Packaged mixes and seasoning sachets may contain added salt, fats, flavorings, or stock powders, whereas homemade pilaf lets you control the ingredients and seasoning.
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Nutrition data compiled from USDA FoodData Central and scientific sources.