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Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lentil Bulgur Pilaf with Beef Broth (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 41.8 g of carbs, 9.7 g of protein, 4.7 g of fat and 7.7 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
243
KCAL / 180G
Carbs
41.8g
· 15% DV
Protein
9.7g
· 19% DV
Fat
4.7g
· 6% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 16% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 41.8 g | 15% |
| Fiber | 7.7 g | 28% |
| Protein | 9.7 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 243 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (medium) | 160 g | 216 kcal |
| 1 serving (large) | 250 g | 338 kcal |
| 1 pack (medium) | 300 g | 405 kcal |
| 1 serving (extra large) | 320 g | 432 kcal |
| 1 bottle (jumbo) | 500 g | 675 kcal |
Calculated from 135 calories per 100 g.
Lentil bulgur pilaf with beef broth is made by cooking bulgur and cooked lentils in seasoned beef broth. Soften the onion first, add the bulgur and broth, then stir in cooked lentils and simmer until the bulgur is tender; let it rest before serving.
Brown or green lentils hold their shape best in lentil bulgur pilaf with beef broth. Cook them separately until tender before combining them with the bulgur, since adding raw lentils can leave them firm by the time the bulgur is done.
Yes, cook the lentils before adding them to lentil bulgur pilaf with beef broth. Bulgur generally softens faster than dried lentils, so pre-cooking keeps both ingredients tender without making the bulgur mushy.
Lentil bulgur pilaf with beef broth usually turns mushy when it has too much liquid, is cooked too long, or uses a fine bulgur that absorbs broth quickly. Follow the bulgur’s package guidance for liquid, drain the cooked lentils well, and leave the pilaf to rest off the heat.
Yes, you can make lentil bulgur pilaf with beef broth in a rice cooker. Use cooked lentils, add them with the bulgur and broth, and choose the grain or rice setting; check near the end because bulgur can finish sooner than rice.
Lentil bulgur pilaf with beef broth pairs well with a crisp salad, roasted vegetables, or plain yogurt. Since the pilaf already contains lentils and savory broth, a fresh, tangy side balances its hearty texture without making the meal feel too heavy.
Lentil bulgur pilaf with beef broth keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a splash of water and heating until steaming throughout.
Yes, lentil bulgur pilaf with beef broth can be frozen in airtight, portion-sized containers. The bulgur may soften after thawing, so defrost it in the refrigerator and reheat it with a little water to loosen the grains.
Lentil bulgur pilaf with beef broth can fit a weight-loss meal because its bulgur and lentils provide fiber and make it filling. Keep the serving moderate and pair it with vegetables rather than adding large amounts of oil or rich toppings.
Use vegetable broth or water with seasoning to make lentil bulgur pilaf without beef broth. The result will have a lighter, less meaty flavor; sautéed onion, garlic, cumin, and black pepper can add depth.
Vitamins
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
B6
0.29mg · 17% DV
B3
2.61mg · 16% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.34mg · 38% DV
Phosphorus
207mg · 30% DV
Magnesium
77mg · 18% DV
Sodium
333mg · 14% DV
Potassium ⭐
351mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 243 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.
Lentil Bulgur Pilaf with Beef Broth is a home-style pilaf made by simmering bulgur and lentils together in beef broth. The grains stay pleasantly chewy as the lentils soften, and the broth lends the dish a savoury depth. It fits naturally into Turkish cooking, where bulgur pilafs are familiar everyday fare.
Serve it warm as a hearty side or a simple main, with yoghurt, pickles or a crisp salad. It provides fibre and plant protein, while the beef broth adds a meaty note rather than making the dish meat-heavy. For a lighter plate, keep the added oil modest and pair a smaller serving with plenty of vegetables.
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
— Not suitable
Vegetarian
— Not 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
0.63g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.