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Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes Calories
A hearty salad of einkorn bulgur, roasted eggplant, and sun-dried tomatoes, providing fiber and plant-based nutrients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes (180 g) has 247 calories. That works out to 137 calories per 100 g. It contains 33.3 g of carbs, 6.3 g of protein, 9.4 g of fat and 7.9 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes Nutrition Facts
Selected: 1 cup (medium) · 180 g
247
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
6.3g
· 13% DV
Fat
9.4g
· 12% DV
Fiber
7.9g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 10% · Fat 35%
Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 7.9 g | 28% |
| Protein | 6.3 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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How Many Calories in 1 Cup of Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 247 kcal |
| 1 tablespoon (medium) | 15 g | 21 kcal |
| ½ cup (small) | 90 g | 123 kcal |
| 100 g | 100 g | 137 kcal |
| 1 serving (small) | 150 g | 206 kcal |
| 1 serving (large) | 220 g | 301 kcal |
| 1.5 cup (large) | 270 g | 370 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes
How do you make Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Cook the einkorn bulgur until tender but still distinct, then drain and cool it. Fold in chopped roasted eggplant and sun-dried tomatoes, and season with olive oil, lemon juice, and herbs. Taste before adding salt, since the tomatoes may already be salty.
Can you make Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes ahead of time?
Yes. Prepare and chill the cooked bulgur, eggplant, and tomatoes ahead, then add fresh herbs and lemon dressing closer to serving. This keeps the herbs bright and lets you adjust the seasoning after the bulgur has absorbed some dressing.
What should you serve with Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Serve it with grilled vegetables, hummus, or a simple yogurt dip for a Mediterranean-style meal. It also works alongside grilled fish or chicken. Choose a mild side if you want the smoky eggplant and concentrated tomato flavor to stand out.
Can Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes be eaten warm?
Yes, it can be served warm or chilled. For a warm version, combine the bulgur and eggplant while they are still warm, then stir in the sun-dried tomatoes and dressing. Avoid reheating the whole salad repeatedly, which can make the bulgur soft.
How long does Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes keep in the fridge?
Keep it covered in the refrigerator and eat it within about 3 days. Use a clean utensil when serving, and return leftovers to the fridge promptly. The bulgur may soak up the dressing as it sits, so refresh it with lemon juice before serving.
Do you need to soak sun-dried tomatoes for Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Only if they are dry and leathery. Briefly soak them in warm water until pliable, then drain and chop; oil-packed tomatoes can usually be chopped straight away. Avoid adding the soaking liquid, which can make the salad overly salty or intense.
How do you roast eggplant for Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Roast whole or halved eggplant until the flesh is very soft and the skin is blistered. Let it cool, remove the skin, and drain excess liquid before chopping. Draining matters because watery eggplant can dilute the salad dressing.
What dressing goes best with Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
A simple olive-oil and lemon dressing complements the smoky eggplant and tangy tomatoes without overpowering them. Add chopped parsley or mint if you like. Mix the dressing in gradually, since the tomatoes and any oil they are packed in already add flavor.
Can you freeze Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Freezing is possible, but the thawed salad will usually have a softer texture, especially the eggplant and fresh herbs. For the best result, freeze only the cooked bulgur and roasted eggplant, then add the tomatoes, herbs, and dressing after thawing.
Can you replace einkorn bulgur in Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Yes, regular bulgur can stand in for einkorn bulgur. Cook it according to its package directions and check the texture before mixing it with the vegetables. The salad will keep its smoky, savory character, though the grain's flavor and chew may differ.
Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
Vitamin K
15.3µg · 13% DV
B6
0.22mg · 13% DV
Vitamin E
1.89mg · 13% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.22mg · 24% DV
Sodium
441mg · 19% DV
Phosphorus
133mg · 19% DV
Potassium ⭐
513mg · 15% DV
Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes
To burn the 247 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 Salad with Roasted Eggplant and Sun-Dried Tomatoes?
Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes brings together bulgur made from einkorn, an ancient wheat grown in Anatolia, with smoky roasted eggplant and richly flavoured dried tomatoes. The grains are pleasantly chewy and slightly nutty, while the eggplant softens the texture and the tomatoes add a sweet-tart note. It is a Turkish-inspired combination rather than a fixed traditional recipe.
Serve it as a satisfying lunch or as a side with grilled vegetables, beans or other Mediterranean-style dishes. Einkorn bulgur and vegetables make it a source of fibre and plant-based nutrients. For a lighter dressing, use a little olive oil and brighten the salad with lemon and fresh herbs.
How Nutritious Is Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes?
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 Salad with Roasted Eggplant and Sun-Dried Tomatoes 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 Salad with Roasted Eggplant and Sun-Dried Tomatoes Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn Bulgur Salad with Roasted Eggplant and Sun-Dried Tomatoes 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 Salad with Roasted Eggplant and Sun-Dried Tomatoes Fat Profile
SATURATED
1.35g
MONOUNSATURATED
6.21g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.