Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Hearty pilaf with ancient siyez bulgur and mushrooms
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 36.9 g | 13% |
| Fiber | 6.8 g | 24% |
| Protein | 6.7 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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 2 tablespoon (small) | 30 g | 33 kcal |
| ½ cup (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 150 g | 165 kcal |
| 1 serving (medium) | 200 g | 220 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 1.5 cup (large) | 270 g | 297 kcal |
Calculated from 110 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 198 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.
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.
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.
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
0.32g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.