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Meatless Bulgur Köfte with Pomegranate Molasses Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meatless Bulgur Köfte with Pomegranate Molasses (150 g) has 249 calories. That works out to 166 calories per 100 g. It contains 40.2 g of carbs, 6.3 g of protein, 7.8 g of fat and 7.7 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Meatless Bulgur Köfte with Pomegranate Molasses Nutrition Facts
Selected: 1 serving (medium) · 150 g
249
KCAL / 150G
Carbs
40.2g
· 15% DV
Protein
6.3g
· 13% DV
Fat
7.8g
· 10% 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 63% · Protein 10% · Fat 27%
Meatless Bulgur Köfte with Pomegranate Molasses nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 249 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 548 mg | 24% |
| Total carbohydrate | 40.2 g | 15% |
| Fiber | 7.7 g | 28% |
| Protein | 6.3 g | 13% |
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 Serving of Meatless Bulgur Köfte with Pomegranate Molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 249 kcal |
| 1 tablespoon (small) | 18 g | 30 kcal |
| 1 piece (mini) | 20 g | 33 kcal |
| 3 piece (small) | 60 g | 100 kcal |
| 100 g | 100 g | 166 kcal |
| 5 piece (medium) | 100 g | 166 kcal |
| 1 cup (chopped) | 180 g | 299 kcal |
| 1 serving (large) | 220 g | 365 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Meatless Bulgur Köfte with Pomegranate Molasses
What is Meatless Bulgur Köfte with Pomegranate Molasses?
Meatless Bulgur Köfte with Pomegranate Molasses is a Turkish-style, meat-free bulgur dish shaped into small patties or served as a bulgur mixture. Pomegranate molasses gives it a distinctive tart-sweet flavor; recipes vary in seasoning and fresh herbs.
How do you make Meatless Bulgur Köfte with Pomegranate Molasses?
To make Meatless Bulgur Köfte with Pomegranate Molasses, soften fine bulgur with hot water, then knead it with tomato paste, spices, and pomegranate molasses until it holds together. Add the liquid gradually so the mixture stays workable rather than soggy.
What ingredients go into Meatless Bulgur Köfte with Pomegranate Molasses?
Meatless Bulgur Köfte with Pomegranate Molasses is typically made with fine bulgur, tomato paste, spices, and pomegranate molasses. Some home versions also include onion, parsley, or scallions, which add flavor and moisture and can change how firmly the köfte holds its shape.
Is Meatless Bulgur Köfte with Pomegranate Molasses the same as lentil köfte?
No. Meatless Bulgur Köfte with Pomegranate Molasses is centered on bulgur and its tangy molasses seasoning, while lentil köfte uses cooked lentils along with bulgur. The two are both meat-free Turkish dishes, but their texture and main flavor are different.
Why does Meatless Bulgur Köfte with Pomegranate Molasses fall apart?
Meatless Bulgur Köfte with Pomegranate Molasses can fall apart when the bulgur is still too firm or the mixture has not been kneaded enough to bind. Moisten the bulgur gradually, let it soften, and knead until a squeezed portion holds its shape.
Can you prepare Meatless Bulgur Köfte with Pomegranate Molasses ahead of time?
Yes, you can prepare Meatless Bulgur Köfte with Pomegranate Molasses ahead and keep it covered in the refrigerator. Add delicate herbs close to serving if you want them fresh, and check the texture before shaping or serving because bulgur can firm up as it rests.
What can you use instead of pomegranate molasses in Meatless Bulgur Köfte with Pomegranate Molasses?
Lemon juice can add acidity to Meatless Bulgur Köfte with Pomegranate Molasses, but it will not reproduce the molasses's concentrated, slightly sweet flavor. Add lemon a little at a time and taste as you go so the mixture does not become overly sharp.
What should you serve with Meatless Bulgur Köfte with Pomegranate Molasses?
Serve Meatless Bulgur Köfte with Pomegranate Molasses with crisp lettuce, fresh herbs, and lemon wedges. A simple chopped salad also works well; these fresh sides balance the bulgur's dense texture and the dish's tart seasoning.
Which bulgur works best for Meatless Bulgur Köfte with Pomegranate Molasses?
Fine bulgur, often sold as fine or köftelik bulgur, works best for Meatless Bulgur Köfte with Pomegranate Molasses because it softens and binds during kneading. Coarser bulgur may remain chewy, so it is not a direct swap without adjusting the preparation.
Can Meatless Bulgur Köfte with Pomegranate Molasses be frozen?
Yes, Meatless Bulgur Köfte with Pomegranate Molasses can be frozen, though thawing may soften the bulgur and make the patties less cohesive. Freeze a small portion first to test the texture, then thaw it in the refrigerator before serving.
Meatless Bulgur Köfte with Pomegranate Molasses Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B6
0.24mg · 14% DV
B3
2.17mg · 14% DV
Vitamin K
12.9µg · 11% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.27mg · 30% DV
Sodium
548mg · 24% DV
Phosphorus
156mg · 22% DV
Potassium ⭐
327mg · 10% DV
Meatless Bulgur Köfte with Pomegranate Molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatless Bulgur Köfte with Pomegranate Molasses
To burn the 249 calories in 1 serving (medium) (150 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 Meatless Bulgur Köfte with Pomegranate Molasses?
Meatless Bulgur Köfte with Pomegranate Molasses is a Turkish dish made by seasoning bulgur, shaping it into small köfte, and adding pomegranate molasses for a tart, fruity note. Recipes vary, but herbs and spices are commonly used to bring the mixture together; despite the name, these are meat-free patties rather than meatballs.
It is typically served cool or at room temperature as part of a meze spread or alongside a meal, often with fresh greens or lettuce leaves. Bulgur gives it a chewy, substantial texture, while also contributing fibre and plant protein. Pair it with a crisp salad for a lighter plate, or adjust the molasses to suit how tangy you like it.
How Nutritious Is Meatless Bulgur Köfte with Pomegranate Molasses?
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
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.
Is Meatless Bulgur Köfte with Pomegranate Molasses 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 Meatless Bulgur Köfte with Pomegranate Molasses Contain Allergens?
Contains these allergens:
Which Diets Is Meatless Bulgur Köfte with Pomegranate Molasses 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
Meatless Bulgur Köfte with Pomegranate Molasses Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.17g
POLYUNSATURATED
1.86g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.