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Bulgur pilaf cooked with tomato, vegetables, and oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mevlana bulgur pilaf (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 40.3 g of carbs, 5.8 g of protein, 5.6 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
5.8g
· 12% DV
Fat
5.6g
· 7% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 10% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 7.4 g | 26% |
| Protein | 5.8 g | 12% |
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 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (mini) | 15 g | 19 kcal |
| ½ cup (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 280 g | 358 kcal |
| 2 cup (double) | 360 g | 461 kcal |
Calculated from 128 calories per 100 g.
Mevlana bulgur pilaf is a Turkish-style bulgur dish cooked with tomato, vegetables and oil. Recipes can vary, so the name does not necessarily indicate one fixed combination of vegetables or seasonings.
To make Mevlana bulgur pilaf, sauté onion and vegetables in oil, then stir in tomato and bulgur. Add hot water, cover and cook gently until the bulgur is tender and the liquid has been absorbed.
Coarse or pilaf-grade bulgur usually works best for Mevlana bulgur pilaf because it keeps its texture during cooking. Fine bulgur softens much faster, so it can turn mushy unless you adjust the liquid and cooking time.
Yes, broth can replace water in Mevlana bulgur pilaf and adds a more savory taste. Choose a broth that complements the tomato and vegetables, and taste before adding salt because the broth may already be seasoned.
Use coarse bulgur and avoid adding more liquid than it can absorb when making Mevlana bulgur pilaf. Keep the heat gentle, avoid frequent stirring, and let the covered pilaf rest briefly after cooking.
Mevlana bulgur pilaf does not have to be spicy; tomato and vegetables provide its main flavors. Add black pepper, chili flakes or a mild pepper paste if you want more heat, adjusting it to your taste.
Serve Mevlana bulgur pilaf with grilled meat, beans or roasted vegetables for a filling meal. A crisp salad or plain yogurt also balances the warm, tomato-rich flavors.
Yes, you can cook Mevlana bulgur pilaf ahead and refrigerate it in a covered container once it has cooled. Reheat it with a small splash of water so the bulgur does not dry out.
Yes, Mevlana bulgur pilaf can be frozen in airtight, meal-sized containers. Thaw it in the refrigerator or reheat it from frozen, adding a little water and making sure it is hot throughout.
Yes, cooked chickpeas make Mevlana bulgur pilaf heartier and pair well with its tomato and vegetable base. Stir them in near the end of cooking so they warm through without becoming overly soft.
Vitamins
B3
2.88mg · 18% DV
B1
0.14mg · 12% DV
Biotin
3.24µg · 11% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.2mg · 22% DV
Phosphorus
133mg · 19% DV
Sodium
378mg · 16% DV
Potassium ⭐
266mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 230 calories in 1 cup (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.
Mevlana bulgur pilaf is a Turkish-style pilaf made by cooking bulgur with tomato, vegetables and oil. The grains stay distinct and pleasantly chewy, with a nutty wheat flavour; the exact mix of vegetables can vary from one home or recipe to another.
In Turkey it is commonly served alongside a main dish, or as a simple meal with yogurt and salad. Its tomato-rich flavour also makes it an easy fit for a Mediterranean-inspired table. Bulgur brings fibre as well as carbohydrates, so the pilaf is a satisfying grain-based side. For a lighter plate, use a modest amount of oil and pair it with fresh salad or vegetables.
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
✓ 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
SATURATED
0.76g
MONOUNSATURATED
2.07g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.