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Einkorn bulgur pilaf with tomato Calories
Fiber-rich traditional einkorn bulgur pilaf with tomato
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Einkorn bulgur pilaf with tomato (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 43.4 g of carbs, 6.1 g of protein, 4 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Einkorn bulgur pilaf with tomato Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
6.1g
· 12% DV
Fat
4g
· 5% 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 74% · Protein 10% · Fat 16%
Einkorn bulgur pilaf with tomato nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 7.4 g | 26% |
| Protein | 6.1 g | 12% |
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 Einkorn bulgur pilaf with tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (grated) | 18 g | 23 kcal |
| 2 tablespoon (grated) | 36 g | 46 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Einkorn bulgur pilaf with tomato
How do you make einkorn bulgur pilaf with tomato?
Einkorn bulgur pilaf with tomato is made by sautéing onion and tomato, stirring in the bulgur, then simmering it with hot water or stock until tender. Let it rest covered off the heat before serving so the grains can absorb the remaining liquid.
What is einkorn bulgur pilaf with tomato, and how is it different from regular bulgur pilaf?
Einkorn bulgur pilaf with tomato is a pilaf made with bulgur from einkorn wheat and tomato. Its grain size and texture can differ from pilaf made with common wheat bulgur, so the cooking time and liquid needed may also vary.
How much liquid does einkorn bulgur pilaf with tomato need?
Einkorn bulgur pilaf with tomato needs enough liquid for its particular bulgur to become tender, but the exact amount varies with the grain and how juicy the tomatoes are. Follow the package guidance and add extra hot liquid gradually if the pan dries before the grains soften.
How do you keep einkorn bulgur pilaf with tomato from turning mushy?
To keep einkorn bulgur pilaf with tomato from turning mushy, add liquid gradually and avoid stirring it constantly as it simmers. Once the grains are tender, take the pan off the heat and leave it covered to rest rather than continuing to cook it.
What should you serve with einkorn bulgur pilaf with tomato?
Einkorn bulgur pilaf with tomato pairs well with plain yogurt, a crisp salad, grilled vegetables, or beans. In a Turkish-style meal, it is often served as a side dish alongside yogurt or a main dish rather than eaten on its own.
Can you use fresh tomatoes instead of tomato paste in einkorn bulgur pilaf with tomato?
Yes, fresh tomatoes work in einkorn bulgur pilaf with tomato and give it a lighter, fresher flavor. Because they release moisture as they cook, adjust the added liquid if needed; tomato paste can be used as well for a deeper color and taste.
Can you make einkorn bulgur pilaf with tomato without onion?
Yes, you can make einkorn bulgur pilaf with tomato without onion. Sauté the tomato briefly in oil before adding the bulgur and liquid; herbs such as parsley or mint can add flavor without changing the dish’s basic character.
Is einkorn bulgur pilaf with tomato suitable for people with diabetes?
Einkorn bulgur pilaf with tomato can raise blood glucose because bulgur contains carbohydrates, even though it also provides fiber. Portion size and the rest of the meal matter; people managing diabetes should follow their individual meal plan.
How long does einkorn bulgur pilaf with tomato last in the fridge?
Einkorn bulgur pilaf with tomato keeps for up to three days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the amount you plan to eat, until steaming hot, rather than repeatedly warming the whole batch.
Can you freeze einkorn bulgur pilaf with tomato?
Yes, einkorn bulgur pilaf with tomato can be frozen in airtight, portion-sized containers once it has cooled. The grains may be softer after thawing; reheat it thoroughly with a splash of water to restore some moisture.
Einkorn bulgur pilaf with tomato Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B1
0.16mg · 13% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.3mg · 57% DV
Selenium
16µg · 29% DV
Copper
0.22mg · 24% DV
Phosphorus
166mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
266mg · 8% DV
Einkorn bulgur pilaf with tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Einkorn bulgur pilaf with tomato
To burn the 230 calories in 1 serving (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 Einkorn bulgur pilaf with tomato?
Einkorn bulgur pilaf with tomato is a home-style Turkish grain dish made by simmering cracked, parboiled einkorn wheat with tomatoes, often with onion. Einkorn gives the pilaf a pleasantly nutty, earthy flavour, while the tomato cooks down into the grains. Recipes vary from kitchen to kitchen, with herbs or a little pepper sometimes added.
The grains should be tender yet distinct, making the dish an easy side or a simple meal in its own right. In Turkey it commonly accompanies yoghurt, beans, chickpeas or meat; elsewhere, serve it with roasted vegetables, salad or grilled foods. It is a fibre-rich alternative to plain rice. For a lighter plate, keep the cooking oil modest and add fresh vegetables on the side.
How Nutritious Is Einkorn bulgur pilaf with tomato?
Nutrient density
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.
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 Einkorn bulgur pilaf with tomato 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 Einkorn bulgur pilaf with tomato Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn bulgur pilaf with tomato 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
Einkorn bulgur pilaf with tomato Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.