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Low-oil tomato bulgur pilaf Calories
High-fiber whole grain, low oil
CALORIES
GI
POTASSIUM
FIBER
Low-oil tomato bulgur pilaf Nutrition Facts
Selected: 100 g
112
KCAL / 100G
Carbs
21.4g
· 75%
Protein
3.1g
· 11%
Fat
1.8g
· 14%
Fiber
4.1g
Low-oil tomato bulgur pilaf Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
1.15mg · 7% DV
B6
0.1mg · 6% DV
Biotin
1.2µg · 4% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
72mg · 10% DV
Zinc
1mg · 9% DV
Magnesium
31mg · 7% DV
Low-oil tomato bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-oil tomato bulgur pilaf 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 Low-oil tomato bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil tomato bulgur pilaf 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
Low-oil tomato bulgur pilaf Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Low-oil tomato bulgur pilaf
Low-oil tomato bulgur pilaf — Frequently Asked Questions
How can I cook low-oil tomato bulgur pilaf without making it mushy?
Briefly toast the bulgur in the tomato mixture, then add hot water or stock and cook gently. Once the liquid is absorbed, let it rest covered for about 10 minutes so the grains firm up and separate.
How do I reduce bitterness or sharp acidity in tomato bulgur pilaf?
Use ripe tomatoes and cook tomato paste briefly before adding liquid to mellow its flavor. Onion, carrot, or red pepper can add natural sweetness without relying on added sugar.
Can tomato bulgur pilaf be a complete meal on its own?
It can be filling, but pairing it with chickpeas, lentils, beans, tofu, or yogurt makes the meal more balanced by adding a stronger protein source. A crunchy salad is also a useful complement.
Is tomato bulgur pilaf better before or after exercise?
Its carbohydrate content can make it a practical part of a meal a few hours before training. After exercise, combine it with a protein-rich food to better support recovery.
How long does leftover tomato bulgur pilaf keep in the fridge?
Cool it promptly, refrigerate it in a sealed container, and eat it within 3 to 4 days. Reheat it until piping hot, adding a splash of water if it has dried out.
Can low-oil tomato bulgur pilaf be frozen?
Yes, it freezes well in individual portions, though the bulgur may be a little softer after thawing. Defrost it in the refrigerator where possible and reheat thoroughly before serving.
Why might bulgur pilaf keep you fuller than white rice pilaf?
Bulgur is a less refined wheat product and retains more of the grain’s structure and fibre. For many people, this can make it more satisfying than white rice over the course of a meal.
Does eating tomato bulgur pilaf with vitamin C help iron absorption?
It can help: vitamin C from tomatoes, lemon, peppers, or a citrusy salad supports absorption of non-heme iron from plant foods. Tea and coffee are best kept away from the meal if iron absorption is a priority.
Is tomato bulgur pilaf safe for people with coeliac disease?
No. Bulgur is made from wheat and contains gluten, so it is not suitable for coeliac disease or medically necessary gluten avoidance. Quinoa, buckwheat, or rice can be used instead.
Does eating bulgur pilaf at night automatically cause weight gain?
No; body-weight changes depend mainly on overall eating patterns and portion sizes, not the clock alone. If you eat it late, a moderate serving with a lighter protein or vegetable side may feel more comfortable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.