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Lentils with Freekeh Bulgur Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentils with Freekeh Bulgur (200 g) has 238 calories. That works out to 119 calories per 100 g. It contains 42.2 g of carbs, 13.6 g of protein, 1.4 g of fat and 13.2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 39 (low), so it raises blood sugar slowly.
Lentils with Freekeh Bulgur Nutrition Facts
Selected: 1 cup (medium) · 200 g
238
KCAL / 200G
Carbs
42.2g
· 15% DV
Protein
13.6g
· 27% DV
Fat
1.4g
· 2% DV
Fiber
13.2g
· 47% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 23% · Fat 5%
Lentils with Freekeh Bulgur nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 42.2 g | 15% |
| Fiber | 13.2 g | 47% |
| Protein | 13.6 g | 27% |
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 Lentils with Freekeh Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 238 kcal |
| 1 tablespoon (medium) | 18 g | 21 kcal |
| 100 g | 100 g | 119 kcal |
| ½ cup (small) | 100 g | 119 kcal |
| 1 serving (small) | 150 g | 179 kcal |
| 1 serving (large) | 250 g | 298 kcal |
| 1 pack (medium) | 250 g | 298 kcal |
| 1.5 cup (large) | 300 g | 357 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Lentils with Freekeh Bulgur
How do you make Lentils with Freekeh Bulgur?
Lentils with Freekeh Bulgur is made by simmering lentils and freekeh bulgur with onion, seasoning, and liquid until tender. Cook the lentils first if they need longer than the freekeh, then add the grain and finish cooking gently so it does not turn mushy.
What is freekeh bulgur in Lentils with Freekeh Bulgur?
Freekeh is wheat harvested while still green and then roasted, giving Lentils with Freekeh Bulgur a smoky, nutty flavor. It is not simply regular bulgur; its texture and cooking time can differ, so follow the package directions when deciding when to add it.
Which lentils work best in Lentils with Freekeh Bulgur?
Green or brown lentils work well in Lentils with Freekeh Bulgur because they tend to hold their shape. Red lentils are another option, but they break down faster and make the dish thicker, so add them later or shorten their cooking time.
How can I stop Lentils with Freekeh Bulgur from turning mushy?
To keep Lentils with Freekeh Bulgur from turning mushy, cook the lentils and freekeh only until tender and avoid stirring vigorously. Add the freekeh according to its own cooking time, and remember that the grains continue to soften as the dish rests.
What seasonings taste good in Lentils with Freekeh Bulgur?
Cumin, black pepper, paprika, and mint pair well with Lentils with Freekeh Bulgur. Cumin and paprika bring warmth that suits freekeh’s smoky flavor; add chili if you want heat, and finish with lemon for a brighter taste.
Is Lentils with Freekeh Bulgur a complete protein?
Lentils with Freekeh Bulgur combines legumes and wheat, whose protein amino-acid profiles complement each other. You do not need to eat them in the same mouthful for that benefit; eating varied plant-protein foods throughout the day also supports a balanced diet.
What should I serve with Lentils with Freekeh Bulgur?
Serve Lentils with Freekeh Bulgur with a crisp salad, plain yogurt, or pickled vegetables. The fresh or tangy sides balance the dish’s hearty texture and smoky flavor; flatbread also works if you want a more substantial meal.
Can I use canned lentils in Lentils with Freekeh Bulgur?
Yes, canned lentils can be used in Lentils with Freekeh Bulgur, but add them near the end because they are already cooked. Simmer the freekeh separately in the seasoned cooking liquid until tender, then fold in drained, rinsed lentils to warm through.
How long do Lentils with Freekeh Bulgur leftovers keep?
Lentils with Freekeh Bulgur leftovers keep for about 3–4 days in a sealed container in the refrigerator. Refrigerate them promptly after cooking, then reheat only the portion you plan to eat until it is hot throughout.
Can you freeze Lentils with Freekeh Bulgur?
Yes, Lentils with Freekeh Bulgur freezes well in airtight, meal-sized containers. The freekeh may soften after thawing, so loosen the dish with a splash of water as you reheat it and stir gently to restore an even texture.
Lentils with Freekeh Bulgur Vitamins & Minerals
Vitamins
Folate
186µg · 47% DV
B1
0.28mg · 23% DV
B6
0.34mg · 20% DV
B3
2.44mg · 15% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
0.96mg · 42% DV
Phosphorus
252mg · 36% DV
Iron
4.1mg · 23% DV
Potassium ⭐
504mg · 15% DV
Sodium
16mg · 1% DV
Lentils with Freekeh Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentils with Freekeh Bulgur
To burn the 238 calories in 1 cup (medium) (200 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 Lentils with Freekeh Bulgur?
Lentils with Freekeh Bulgur brings together lentils and freekeh, a grain made from young wheat that is roasted and cracked. Cooked as a one-pot dish, it draws on Turkish and wider Middle Eastern home cooking, where the grain’s smoky character complements the earthy lentils. Onion and spices are common additions, though recipes vary from kitchen to kitchen.
Serve it warm as a filling main course, with a crisp salad, pickles or a spoonful of yogurt; it also works well as a make-ahead lunch. Lentils and freekeh make this a source of plant protein and fibre, with 6.6 g of fibre per 100 g. For a lighter meal, keep the added oil modest and pair it with plenty of fresh vegetables.
How Nutritious Is Lentils with Freekeh Bulgur?
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 Lentils with Freekeh Bulgur 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 Lentils with Freekeh Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Lentils with Freekeh Bulgur 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
Lentils with Freekeh Bulgur Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.