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Emmer Bulgur Pilaf with Chickpeas Calories
High in protein and fiber, traditional Anatolian pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Emmer Bulgur Pilaf with Chickpeas (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 49.5 g of carbs, 9.4 g of protein, 2.2 g of fat and 10.1 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Emmer Bulgur Pilaf with Chickpeas Nutrition Facts
Selected: 1 cup (medium) · 180 g
261
KCAL / 180G
Carbs
49.5g
· 18% DV
Protein
9.4g
· 19% DV
Fat
2.2g
· 3% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Emmer Bulgur Pilaf with Chickpeas nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 49.5 g | 18% |
| Fiber | 10.1 g | 36% |
| Protein | 9.4 g | 19% |
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 Emmer Bulgur Pilaf with Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 261 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 120 g | 174 kcal |
| 1 serving (medium) | 200 g | 290 kcal |
| 1 bottle (large) | 250 g | 363 kcal |
| 1.5 cup (large) | 270 g | 392 kcal |
| 1 pack (jumbo) | 350 g | 508 kcal |
| 2 serving (large) | 400 g | 580 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Emmer Bulgur Pilaf with Chickpeas
What is siyez bulgur pilaf with chickpeas, and is it really made with emmer?
It is a Turkish pilaf of chickpeas and siyez bulgur; siyez is einkorn wheat, not emmer. The English page label “Emmer Bulgur Pilaf with Chickpeas” can therefore be misleading. Siyez bulgur has a distinct, hearty texture and flavor.
Can I make siyez bulgur pilaf with chickpeas in a rice cooker?
Yes, you can cook siyez bulgur pilaf with chickpeas in a rice cooker. Add rinsed bulgur, cooked chickpeas, aromatics, and hot broth or water, then use the grain setting; check near the end because siyez bulgur may need a different cooking time from white rice.
Can I use canned chickpeas in siyez bulgur pilaf with chickpeas?
Yes, canned chickpeas work well in siyez bulgur pilaf with chickpeas. Drain and rinse them first, then stir them in once the bulgur is nearly cooked so they heat through without breaking apart.
Why does siyez bulgur pilaf with chickpeas turn out chewy or hard?
Siyez bulgur pilaf with chickpeas can stay hard if it has not absorbed enough liquid or had enough time to soften. Add a little hot water, cover the pan, and continue cooking gently; let the pilaf rest before serving.
Can I add chicken to siyez bulgur pilaf with chickpeas?
Yes, chicken makes siyez bulgur pilaf with chickpeas a heartier one-pot meal. Brown small pieces first and cook them through before adding the bulgur and liquid; use hot stock to carry the flavor through the grains.
What herbs and spices go well in siyez bulgur pilaf with chickpeas?
Mint, black pepper, cumin, and paprika all pair well with siyez bulgur pilaf with chickpeas. Add dried spices while sautéing the onion so their aroma develops, and finish with fresh parsley or a squeeze of lemon for brightness.
Can siyez bulgur pilaf with chickpeas be meal-prepped and frozen?
Yes, siyez bulgur pilaf with chickpeas freezes well in airtight, meal-sized portions. Cool it promptly before freezing, thaw it in the refrigerator, and reheat until hot throughout; a splash of water helps restore moisture.
How long does siyez bulgur pilaf with chickpeas keep in the fridge?
Store siyez bulgur pilaf with chickpeas in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat until steaming hot, and discard it if it was left out for an extended time.
Is siyez bulgur pilaf with chickpeas a good choice for people with diabetes?
It can fit into a diabetes-conscious meal, but bulgur and chickpeas both contribute carbohydrates. Pair a modest serving of siyez bulgur pilaf with chickpeas with non-starchy vegetables, and follow your own glucose-monitoring or meal plan.
Can I make siyez bulgur pilaf with chickpeas without tomato paste?
Yes, tomato paste is optional in siyez bulgur pilaf with chickpeas. Leave it out for a lighter, grain-forward flavor, or use chopped tomato or sautéed peppers instead; add enough hot liquid for the bulgur to cook properly.
Emmer Bulgur Pilaf with Chickpeas Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
Biotin
4.5µg · 15% DV
Folate
57.6µg · 14% DV
B5
0.63mg · 13% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.34mg · 38% DV
Phosphorus
176mg · 25% DV
Magnesium
76mg · 18% DV
Potassium ⭐
306mg · 9% DV
Sodium
7.2mg · 0% DV
Emmer Bulgur Pilaf with Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Emmer Bulgur Pilaf with Chickpeas
To burn the 261 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 Emmer Bulgur Pilaf with Chickpeas?
Nohutlu siyez bulgur pilavı is an Anatolian pilaf made with chickpeas and bulgur from siyez wheat, a local ancient wheat variety. It is often cooked with onion and tomato paste, though seasoning and texture vary between households and regions.
The grains stay pleasantly chewy while the chickpeas soften, making it a filling side or a simple meal with yoghurt, salad or pickles. It offers both plant protein and fibre; a 100 g portion has 5.6 g of fibre. For a lighter plate, use a modest amount of oil and serve it with fresh vegetables.
How Nutritious Is Emmer Bulgur Pilaf with Chickpeas?
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
High
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 Emmer Bulgur Pilaf with Chickpeas 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 Emmer Bulgur Pilaf with Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Emmer Bulgur Pilaf with Chickpeas 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
Emmer Bulgur Pilaf with Chickpeas Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.