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Einkorn bulgur pilaf with tomato paste Calories
Fiber-rich traditional grain pilaf with tomato paste
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Einkorn bulgur pilaf with tomato paste (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 43.4 g of carbs, 5.8 g of protein, 3.8 g of fat and 7.2 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 paste Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
5.8g
· 12% DV
Fat
3.8g
· 5% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 10% · Fat 15%
Einkorn bulgur pilaf with tomato paste nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 7.2 g | 26% |
| Protein | 5.8 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 Cup of Einkorn bulgur pilaf with tomato paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 120 g | 154 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 serving (medium) | 220 g | 282 kcal |
| 1 cup (large) | 260 g | 333 kcal |
| 1 serving (large) | 320 g | 410 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Einkorn bulgur pilaf with tomato paste
How do you make einkorn bulgur pilaf with tomato paste?
To make einkorn bulgur pilaf with tomato paste, briefly cook the tomato paste in oil, stir in the bulgur, then add hot water and simmer covered until tender. Let it stand off the heat before fluffing so the grains absorb the remaining moisture.
What is einkorn bulgur pilaf with tomato paste?
Einkorn bulgur pilaf with tomato paste is a savory grain dish made by cooking bulgur from einkorn wheat with tomato paste and liquid. It is served as a side dish or a simple meat-free main, often alongside vegetables, yogurt, or beans.
Can you use regular bulgur in einkorn bulgur pilaf with tomato paste?
Yes, regular bulgur can replace einkorn bulgur in einkorn bulgur pilaf with tomato paste. Choose a similar grain size, then adjust the liquid and cooking time to the package directions, since different bulgur varieties do not cook identically.
Does einkorn bulgur need soaking for einkorn bulgur pilaf with tomato paste?
Usually, einkorn bulgur does not need soaking before making einkorn bulgur pilaf with tomato paste. Check the package instructions first; if you do soak it, reduce the cooking liquid because the grains will already have absorbed some water.
How much liquid should you use for einkorn bulgur pilaf with tomato paste?
Use the liquid amount recommended for the particular einkorn bulgur in your einkorn bulgur pilaf with tomato paste. Grain size and processing affect absorption, so the package directions are more reliable than a fixed ratio; keep the pan covered while it cooks.
Should you cook the tomato paste before adding bulgur to einkorn bulgur pilaf with tomato paste?
Yes, briefly cook the tomato paste in oil before adding the grain to einkorn bulgur pilaf with tomato paste. This deepens its flavor and softens its raw taste. Stir constantly and avoid browning or scorching it.
What can you serve with einkorn bulgur pilaf with tomato paste?
Einkorn bulgur pilaf with tomato paste pairs well with roasted vegetables, a crisp salad, beans, or grilled chicken. A spoonful of plain yogurt also balances the tomato flavor and makes the dish feel more complete.
Why is einkorn bulgur pilaf with tomato paste mushy?
Einkorn bulgur pilaf with tomato paste can turn mushy if it contains too much liquid, cooks too long, or is stirred repeatedly. Measure the liquid for your bulgur’s grain size, simmer gently with the lid on, and leave it to rest without stirring.
How long does einkorn bulgur pilaf with tomato paste keep in the fridge?
Einkorn bulgur pilaf with tomato paste keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, until it is thoroughly hot.
Can you freeze einkorn bulgur pilaf with tomato paste?
Yes, einkorn bulgur pilaf with tomato paste freezes well in meal-sized portions. Cool it before packing in airtight containers, thaw it in the refrigerator, and reheat thoroughly; avoid freezing it again after it has thawed.
Einkorn bulgur pilaf with tomato paste Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
B1
0.14mg · 12% DV
Biotin
3.24µg · 11% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.3mg · 57% DV
Selenium
15µg · 27% DV
Phosphorus
155mg · 22% DV
Copper
0.2mg · 22% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
Einkorn bulgur pilaf with tomato paste 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 paste
To burn the 230 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 Einkorn bulgur pilaf with tomato paste?
Einkorn bulgur pilaf with tomato paste is a Turkish-style grain dish made by simmering bulgur from einkorn wheat with tomato paste and water or stock. Einkorn is an ancient wheat variety, and its bulgur keeps a pleasantly distinct, chewy grain when cooked.
The tomato paste gives the pilaf a savoury, gently tangy flavour, and it is commonly served warm alongside a main dish. In Turkey it also makes an easy home-cooked meal with yoghurt, cacık or a fresh salad; elsewhere, it pairs well with roasted vegetables or beans. It is a fibre-rich grain option, with 4 g of fibre per 100 g. For a lighter version, use a modest amount of oil and serve it with plenty of vegetables.
How Nutritious Is Einkorn bulgur pilaf with tomato paste?
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 paste 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 paste Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn bulgur pilaf with tomato paste 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 paste Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.22g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.