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Eggplant and zucchini bulgur pilaf Calories
Vegetable bulgur dish with fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Eggplant and zucchini bulgur pilaf (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 33.1 g of carbs, 5.6 g of protein, 7.4 g of fat and 7.4 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Eggplant and zucchini bulgur pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
33.1g
· 12% DV
Protein
5.6g
· 11% DV
Fat
7.4g
· 9% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
Eggplant and zucchini bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 7.4 g | 26% |
| Protein | 5.6 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 Cup of Eggplant and zucchini bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1.5 cup (large) | 270 g | 319 kcal |
| 1 pack (medium) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Eggplant and zucchini bulgur pilaf
How do you make eggplant and zucchini bulgur pilaf?
Eggplant and zucchini bulgur pilaf is made by sautéing the vegetables, stirring in bulgur and hot liquid, then cooking until tender. Start with onion and eggplant, add zucchini later so it keeps its shape, and let the pilaf rest before serving.
What kind of bulgur should you use for eggplant and zucchini bulgur pilaf?
Use coarse or medium-coarse bulgur for eggplant and zucchini bulgur pilaf. Fine bulgur softens quickly and can turn mushy while the vegetables cook; coarser grains hold their texture better in a pilaf.
Should you peel the eggplant for eggplant and zucchini bulgur pilaf?
No, peeling the eggplant is not necessary for eggplant and zucchini bulgur pilaf. The skin helps the pieces hold their shape as they cook. Peel it only if the skin is especially tough or you prefer a softer texture.
How do you keep the zucchini from getting mushy in eggplant and zucchini bulgur pilaf?
Add the zucchini after the eggplant has started to soften. Zucchini cooks quickly, so cutting it into larger pieces and avoiding frequent stirring also helps it stay intact in eggplant and zucchini bulgur pilaf.
Do you need to salt eggplant for eggplant and zucchini bulgur pilaf?
No, modern eggplant usually does not need salting before you make eggplant and zucchini bulgur pilaf. Salting can draw out moisture, but it is optional; if you do it, rinse and pat the pieces dry before cooking.
Can you roast the vegetables for eggplant and zucchini bulgur pilaf?
Yes, roasting the eggplant and zucchini works well for eggplant and zucchini bulgur pilaf. Roast them until tender and lightly browned, then fold them into cooked bulgur; this gives the dish a deeper, less stewed flavor.
Can you make eggplant and zucchini bulgur pilaf without tomato paste?
Yes, you can make eggplant and zucchini bulgur pilaf without tomato paste. Use chopped fresh tomato or simply sauté the vegetables with onion, garlic and herbs; add enough hot liquid for the bulgur to cook.
What goes well with eggplant and zucchini bulgur pilaf?
Eggplant and zucchini bulgur pilaf pairs well with plain yogurt, a crisp salad or grilled vegetables. For a more substantial meal, serve it alongside lentils or chickpeas rather than adding another heavy side.
How should you store leftover eggplant and zucchini bulgur pilaf?
Store leftover eggplant and zucchini bulgur pilaf in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, adding a splash of water if the bulgur has dried out.
Can you freeze eggplant and zucchini bulgur pilaf?
Yes, eggplant and zucchini bulgur pilaf can be frozen, though the zucchini may be softer after thawing. Cool it promptly, pack it in airtight portions, thaw it in the refrigerator and reheat thoroughly with a little water.
Eggplant and zucchini bulgur pilaf Vitamins & Minerals
Vitamins
B6
0.29mg · 17% DV
B3
2.02mg · 13% DV
Vitamin C
11.16mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Manganese
1.22mg · 53% DV
Copper
0.29mg · 32% DV
Phosphorus
140mg · 20% DV
Magnesium
68mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
369mg · 11% DV
Eggplant and zucchini bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant and zucchini bulgur pilaf
To burn the 212 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.
What is Eggplant and zucchini bulgur pilaf?
Eggplant and zucchini bulgur pilaf is a Turkish-style home-cooked dish of bulgur simmered with eggplant and zucchini. As the vegetables soften, they season the grains and give the pilaf a tender, hearty texture; the exact additions and amount of oil vary between kitchens.
It is usually served warm as a side or as a simple meat-free meal, often with yogurt or a crisp salad. For readers elsewhere, it also works well alongside grilled vegetables or beans. Bulgur brings fibre and plant protein, while the vegetables add bulk and flavour; each 100 g provides 4.1 g of fibre. Use a light hand with the oil if you want a less rich pilaf, and let the vegetables carry the flavour.
How Nutritious Is Eggplant and zucchini bulgur pilaf?
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 Eggplant and zucchini 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 Eggplant and zucchini bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Eggplant and zucchini bulgur pilaf 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
Eggplant and zucchini bulgur pilaf Fat Profile
SATURATED
1.03g
MONOUNSATURATED
4.55g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 20.2:1
Above the ideal 4:1 (20.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.