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Bulgur pilaf cooked with meat broth, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Meat broth bulgur pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 36.9 g of carbs, 7.6 g of protein, 4 g of fat and 6.8 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
36.9g
· 13% DV
Protein
7.6g
· 15% DV
Fat
4g
· 5% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 414 mg | 18% |
| Total carbohydrate | 36.9 g | 13% |
| Fiber | 6.8 g | 24% |
| Protein | 7.6 g | 15% |
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 | 216 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 180 g | 216 kcal |
| 1 piece (medium) | 180 g | 216 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 2 serving (double) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Meat broth bulgur pilaf is a Turkish-style pilaf in which bulgur wheat is cooked in meat broth instead of plain water. It may include sautéed onion or seasonings, but it does not have to contain pieces of meat.
To make meat broth bulgur pilaf, briefly sauté onion and pilavlık bulgur, add hot meat broth, then cover and simmer until the bulgur is tender. Let it stand covered off the heat so the grains absorb the remaining liquid.
Meat broth bulgur pilaf can be made with beef, lamb, or chicken broth. Beef and lamb give it a deeper flavor, while chicken broth tastes milder; reduce added salt if the broth is already salted.
No, meat broth bulgur pilaf does not need chunks of meat; the broth provides its savory flavor. Some cooks add cooked, shredded meat for a heartier version, but the basic dish is bulgur cooked in broth.
Coarse or medium-grain pilaf bulgur works best for meat broth bulgur pilaf because it holds its shape as it cooks. Fine bulgur softens much faster and is usually better suited to dishes such as tabbouleh or bulgur patties.
Meat broth bulgur pilaf often turns mushy when it has too much liquid, is cooked too long, or is stirred repeatedly. Use pilaf-grade bulgur, keep the pot covered at a gentle simmer, and let it rest without stirring.
For separate grains in meat broth bulgur pilaf, sauté the bulgur briefly before adding hot broth, and avoid stirring it while it simmers. Once tender, fluff it gently with a fork after a short covered rest.
Meat broth bulgur pilaf pairs well with plain yogurt, a crisp salad, or roasted vegetables. Its savory flavor also makes it a suitable side for grilled meat, though a fresh, tangy accompaniment keeps the meal from feeling too heavy.
Yes, meat broth bulgur pilaf can be frozen after it has cooled. Divide it into airtight portions, then thaw and reheat until steaming hot; adding a splash of water while reheating helps restore a softer texture.
Yes, meat broth bulgur pilaf can be cooked in a rice cooker if the cooker has a suitable pilaf or regular cooking setting. Use hot broth, follow the appliance’s liquid guidance, and check that the bulgur is tender before serving.
Vitamins
B3
1.98mg · 12% DV
B12
0.23µg · 10% DV
B1
0.11mg · 9% DV
B5
0.45mg · 9% DV
Minerals
Manganese
0.72mg · 31% DV
Sodium
414mg · 18% DV
Copper
0.16mg · 18% DV
Phosphorus
97mg · 14% DV
Potassium ⭐
162mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 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.
Meat broth bulgur pilaf is made by simmering bulgur wheat in meat broth. It is a familiar preparation in Turkish home cooking, where bulgur is valued as a hearty alternative to rice. The grains turn tender while keeping a pleasant, slightly chewy bite, and the broth gives the pilaf a savory, rounded flavor.
In Turkey it is commonly served alongside meat dishes, kebabs or stews, often with yoghurt or salad. It provides filling carbohydrates as well as fibre and some protein. For a lighter, balanced plate, pair it with plenty of vegetables or a fresh salad.
Medium
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.
No known major 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
0.9g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.