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A mound of tan-brown, coarse siyez wheat grains mixed with sliced mushrooms, whose soft brown caps and pale interiors stand out against the pilaf.
●Low GI

Mushroom siyez bulgur pilaf Calories

Hearty pilaf with ancient siyez bulgur and mushrooms

In season: Spring · Autumn · Winter

CALORIES · 100 G

110kcal

GI

45low

POTASSIUM · 100 G

120mg

FIBER · 100 G

3.8g

Quick answer

1 cup (medium) of Mushroom siyez bulgur pilaf (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 36.9 g of carbs, 6.7 g of protein, 2.2 g of fat and 6.8 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Mushroom siyez bulgur pilaf Nutrition Facts

Selected: 1 cup (medium) · 180 g

198

KCAL / 180G

Carbs

36.9g

· 13% DV

Protein

6.7g

· 13% DV

Fat

2.2g

· 3% 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 76% · Protein 14% · Fat 10%

Mushroom siyez bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories198 kcal
Total fat2.2 g3%
Saturated fat0.32 g2%
Trans fat0 g
Sodium11 mg0%
Total carbohydrate36.9 g13%
Fiber6.8 g24%
Protein6.7 g13%

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 Mushroom siyez bulgur pilaf?

ServingAmountCalories
1 cup (medium)180 g198 kcal
2 tablespoon (small)30 g33 kcal
½ cup (small)90 g99 kcal
100 g100 g110 kcal
1 piece (medium)150 g165 kcal
1 serving (medium)200 g220 kcal
1 bottle (large)250 g275 kcal
1.5 cup (large)270 g297 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Mushroom siyez bulgur pilaf

What is mushroom siyez bulgur pilaf?

Mushroom siyez bulgur pilaf is a savory pilaf made with siyez bulgur, an ancient wheat bulgur, and mushrooms. It is usually cooked with aromatics such as onion and served as a main dish or a hearty side.

Is siyez bulgur the same as einkorn?

Siyez is the Turkish name for einkorn, an ancient wheat. Mushroom siyez bulgur pilaf uses siyez grains that have been parboiled, dried, and cracked, so it is not simply a dish of whole einkorn berries.

How do you cook mushroom siyez bulgur pilaf?

Cook mushroom siyez bulgur pilaf by browning the mushrooms and aromatics first, then stirring in the bulgur and hot stock or water. Cover and simmer until the grains are tender, following the bulgur package guidance for liquid and cooking time.

Can I use regular bulgur instead of siyez bulgur in mushroom siyez bulgur pilaf?

Yes, regular bulgur can replace siyez bulgur in mushroom siyez bulgur pilaf, but the texture and cooking time may change. Check the package directions for the substitute and add the mushrooms only when they are browned, not watery.

Should siyez bulgur be soaked before making mushroom siyez bulgur pilaf?

Usually, no; siyez bulgur does not need soaking before you make mushroom siyez bulgur pilaf. Rinse it briefly if you like, drain well, and cook it according to the directions on its package.

How do you keep mushroom siyez bulgur pilaf from turning mushy?

Keep mushroom siyez bulgur pilaf from turning mushy by browning the mushrooms until their released liquid evaporates and measuring the cooking liquid carefully. Stop cooking once the grains are tender, then let the covered pilaf rest briefly before fluffing.

What mushrooms work best in mushroom siyez bulgur pilaf?

Cremini or white button mushrooms work well in mushroom siyez bulgur pilaf because they are easy to find and hold their shape. Oyster mushrooms also make a good choice; cook mushrooms in batches if needed so they brown instead of steaming.

Can you make mushroom siyez bulgur pilaf in a rice cooker?

Yes, you can make mushroom siyez bulgur pilaf in a rice cooker, but brown the mushrooms and onion in a pan first for better flavor. Transfer them with the bulgur and cooking liquid, then use the cooker’s grain setting and check for tenderness.

What can you serve with mushroom siyez bulgur pilaf?

Mushroom siyez bulgur pilaf pairs well with a crisp salad, roasted vegetables, or a spoonful of plain yogurt. For a fuller meal, serve it alongside grilled chicken or beans; the savory mushrooms also work well with fresh herbs.

How should you store leftover mushroom siyez bulgur pilaf?

Store leftover mushroom siyez bulgur pilaf in a covered container in the refrigerator once it has cooled. Reheat it thoroughly in a pan with a splash of water, stirring so the grains warm evenly without drying out.

Mushroom siyez bulgur pilaf Vitamins & Minerals

Vitamins

B3

3.06mg · 19% DV

B5

0.68mg · 14% DV

B1

0.14mg · 12% DV

Biotin

3.6µg · 12% DV

Minerals

Manganese

1.26mg · 55% DV

Copper

0.23mg · 26% DV

Phosphorus

153mg · 22% DV

Magnesium

65mg · 15% DV

Potassium ⭐

216mg · 6% DV

Sodium

11mg · 0% DV

Mushroom siyez bulgur pilaf Glycemic Index

GLYCEMIC INDEX

45
Low
0 Low5570100

GLYCEMIC LOAD

16.2
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mushroom siyez bulgur pilaf

To burn the 198 calories in 1 cup (medium) (180 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mushroom siyez bulgur pilaf?

Mushroom siyez bulgur pilaf is a savoury grain dish made with bulgur from siyez, an ancient type of einkorn wheat, and mushrooms. Siyez is especially associated with Kastamonu in Turkey, where its bulgur is used in traditional home cooking.

The grains stay pleasantly firm, with a mild, nutty flavour that works well with the mushrooms’ earthy taste. Serve it warm as a side with grilled vegetables or a main dish, or pair it with yoghurt and a fresh salad for a simple meal. It provides mostly carbohydrates, along with fibre; for a lighter version, use a modest amount of oil and add plenty of mushrooms.

How Nutritious Is Mushroom siyez bulgur pilaf?

Nutrient density

High

65/ 100

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

54/ 100

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 Mushroom siyez 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 Mushroom siyez bulgur pilaf Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mushroom siyez 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

Mushroom siyez bulgur pilaf Fat Profile

SATURATED

0.32g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

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🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.