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Green lentil and bulgur stuffed tomatoes Calories
Rich in fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Green lentil and bulgur stuffed tomatoes (180 g) has 207 calories. That works out to 115 calories per 100 g. It contains 29.5 g of carbs, 9.2 g of protein, 6.7 g of fat and 8.3 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Green lentil and bulgur stuffed tomatoes Nutrition Facts
Selected: 1 piece (medium) · 180 g
207
KCAL / 180G
Carbs
29.5g
· 11% DV
Protein
9.2g
· 18% DV
Fat
6.7g
· 9% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Green lentil and bulgur stuffed tomatoes nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 8.3 g | 30% |
| Protein | 9.2 g | 18% |
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 Medium Green lentil and bulgur stuffed tomatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 207 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (small) | 100 g | 115 kcal |
| 1 piece (medium) | 140 g | 161 kcal |
| 1 piece (large) | 180 g | 207 kcal |
| 1 serving (medium) | 180 g | 207 kcal |
| 1 cup (chopped) | 210 g | 242 kcal |
| 1 piece (jumbo) | 240 g | 276 kcal |
| 2 piece (double) | 280 g | 322 kcal |
| 1 serving (large) | 300 g | 345 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Green lentil and bulgur stuffed tomatoes
How do you make green lentil and bulgur stuffed tomatoes?
To make green lentil and bulgur stuffed tomatoes, hollow out firm tomatoes and fill them with a mixture of lentils, bulgur, onion, herbs, and seasoning. Cook until the tomatoes soften and the bulgur is tender, adding liquid as needed so the filling does not dry out.
Do green lentil and bulgur stuffed tomatoes use cooked lentils or dry lentils?
Use cooked or partly cooked green lentils in green lentil and bulgur stuffed tomatoes. Dry lentils may not soften fully during the time the tomatoes cook, while bulgur can usually cook in the filling if there is enough moisture.
What kind of tomatoes are best for green lentil and bulgur stuffed tomatoes?
Firm, ripe tomatoes with a flat base work best for green lentil and bulgur stuffed tomatoes. Very soft tomatoes can collapse in the oven, and choosing tomatoes of similar size helps them cook evenly.
Why does the filling spill out of green lentil and bulgur stuffed tomatoes?
The filling can spill out of green lentil and bulgur stuffed tomatoes when the tomatoes are packed too tightly. Bulgur expands as it cooks, so leave room at the top and avoid using tomatoes with split skins or very soft sides.
Should green lentil and bulgur stuffed tomatoes be baked or cooked on the stove?
Green lentil and bulgur stuffed tomatoes can be baked or cooked in a covered pot. Baking gives the tomatoes a more roasted flavor; stovetop cooking works well when the tomatoes are supported snugly and there is enough liquid in the pot.
Can you eat the tomato flesh scooped out for green lentil and bulgur stuffed tomatoes?
Yes, use the scooped tomato flesh in the filling for green lentil and bulgur stuffed tomatoes. Chop it and mix it with the lentils, bulgur, and aromatics, or add it to the cooking liquid so its flavor is not wasted.
What herbs go well in green lentil and bulgur stuffed tomatoes?
Parsley, mint, and dill all pair well with green lentil and bulgur stuffed tomatoes. Fresh herbs add brightness to the earthy lentils and bulgur; add delicate herbs toward the end of preparing the filling to preserve their flavor.
What should you serve with green lentil and bulgur stuffed tomatoes?
Serve green lentil and bulgur stuffed tomatoes with a crisp salad, plain yogurt, or a simple soup. Since the filling already includes both lentils and bulgur, lighter sides balance the meal without making it feel overly heavy.
How should you store leftover green lentil and bulgur stuffed tomatoes?
Refrigerate leftover green lentil and bulgur stuffed tomatoes in a covered container once they have cooled. Eat them within a few days and reheat gently with a splash of water to keep the bulgur filling from drying out.
Can green lentil and bulgur stuffed tomatoes be frozen?
Yes, green lentil and bulgur stuffed tomatoes can be frozen, though the tomatoes may turn softer and lose their shape after thawing. Cool them completely, pack them in a freezer-safe container, and reheat gently after thawing.
Green lentil and bulgur stuffed tomatoes Vitamins & Minerals
Vitamins
Folate
115.2µg · 29% DV
B1
0.29mg · 24% DV
Vitamin C
17.64mg · 20% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.86mg · 37% DV
Phosphorus
189mg · 27% DV
Iron
2.97mg · 17% DV
Potassium ⭐
500mg · 15% DV
Sodium
297mg · 13% DV
Green lentil and bulgur stuffed tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil and bulgur stuffed tomatoes
To burn the 207 calories in 1 piece (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 Green lentil and bulgur stuffed tomatoes?
Green lentil and bulgur stuffed tomatoes are a Turkish-style home-cooked dolma: hollowed tomatoes filled with cooked green lentils and bulgur, often seasoned with onion and herbs. They bring together familiar ingredients from the eastern Mediterranean and make a substantial meat-free dish.
As they bake, the tomatoes turn tender and gently tangy, while the lentils and bulgur give the filling a hearty texture. Serve them warm or at room temperature as a main, side, or part of a mezze-style spread. They provide fibre and plant protein; pair one with a fresh salad, or add a spoonful of yogurt if you like.
How Nutritious Is Green lentil and bulgur stuffed tomatoes?
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 Green lentil and bulgur stuffed 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 Green lentil and bulgur stuffed tomatoes Contain Allergens?
Contains these allergens:
Which Diets Is Green lentil and bulgur stuffed 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
Green lentil and bulgur stuffed tomatoes Fat Profile
SATURATED
0.88g
MONOUNSATURATED
3.69g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.