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Fiber-rich, plant-based traditional Black Sea dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kaldirik diblesi with bulgur (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 23.6 g of carbs, 5 g of protein, 7.4 g of fat and 5.8 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
23.6g
· 9% DV
Protein
5g
· 10% DV
Fat
7.4g
· 9% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 11% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 5.8 g | 21% |
| Protein | 5 g | 10% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (medium) | 140 g | 134 kcal |
| 2 piece (medium) | 180 g | 173 kcal |
| 1 serving (large) | 250 g | 240 kcal |
| 1 pack (whole) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Kaldirik diblesi with bulgur is a traditional Black Sea dish made with kaldirik greens and bulgur. The greens are cooked with bulgur, usually alongside onion and oil, in a simple home-style preparation.
To make Kaldirik diblesi with bulgur, clean and chop the greens, cook them with onion, then add bulgur and enough water to soften it. Add the water gradually so the finished dish stays moist rather than mushy.
Kaldirik is a leafy wild green traditionally gathered and eaten in parts of the Black Sea region of Turkey. It is also known by regional names such as hodan; the leaves give Kaldirik diblesi with bulgur its distinctive green, earthy character.
For Kaldirik diblesi with bulgur, trim away tough stems and rinse the leaves several times in plenty of water. Grit can cling to wild greens, so keep rinsing until no dirt settles at the bottom of the bowl.
Kaldirik diblesi with bulgur comes from the food traditions of Turkey’s Black Sea region, where kaldirik is a familiar wild green. Household recipes vary in the proportions of greens, bulgur, onion, and oil.
Kaldirik diblesi with bulgur is often made when fresh kaldirik is available, commonly during the spring gathering season. The exact season can vary by location and weather, and people may also prepare it with preserved greens.
Yes, Swiss chard or spinach can stand in for kaldirik in Kaldirik diblesi with bulgur, though the flavor will be different. These greens cook quickly, so add them later or cook the bulgur separately before combining.
Medium or pilaf-style bulgur works well in Kaldirik diblesi with bulgur because it keeps some texture as it cooks with the greens. Fine bulgur softens much faster, so use less liquid and shorten the cooking time.
Kaldirik diblesi with bulgur pairs well with plain yogurt or a crisp salad. These simple sides complement the savory greens without overwhelming the dish, and yogurt is a familiar accompaniment in Turkish home cooking.
Yes, you can freeze Kaldirik diblesi with bulgur, although the greens and bulgur may soften after thawing. Cool it promptly, freeze it in a sealed container, and reheat thoroughly; add a little water if it seems dry.
Vitamins
Vitamin K
212.4µg · 177% DV
Vitamin A
333µg · 37% DV
Vitamin C
26.1mg · 29% DV
Folate
61.2µg · 15% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.16mg · 18% DV
Sodium
378mg · 16% DV
Iron
2.7mg · 15% DV
Potassium ⭐
459mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 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.
Kaldirik diblesi with bulgur is a traditional dish from Turkey’s Black Sea region, made with kaldirik, a local leafy wild green, and bulgur. The greens are commonly cooked with onion, then simmered with bulgur until tender; household and regional versions vary.
The cooked leaves are soft, with a gently herbal flavour, while bulgur gives the dish a pleasantly hearty texture. In its home region it is served as part of a meal or enjoyed on its own, often with yoghurt alongside. It is a plant-based, fibre-containing choice for anyone looking for a vegetable-and-grain dish. Use a modest amount of oil if you prefer a lighter finish.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.12g
MONOUNSATURATED
3.13g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.