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Olive Oil Stuffed Peppers with Green Lentils and Bulgur Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Olive Oil Stuffed Peppers with Green Lentils and Bulgur (180 g) has 250 calories. That works out to 139 calories per 100 g. It contains 32.9 g of carbs, 7.9 g of protein, 10.4 g of fat and 8.5 g of fiber. Its 46.1 mg of Vitamin C covers 51% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Olive Oil Stuffed Peppers with Green Lentils and Bulgur Nutrition Facts
Selected: 1 piece (medium) · 180 g
250
KCAL / 180G
Carbs
32.9g
· 12% DV
Protein
7.9g
· 16% DV
Fat
10.4g
· 13% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 12% · Fat 37%
Olive Oil Stuffed Peppers with Green Lentils and Bulgur nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 32.9 g | 12% |
| Fiber | 8.5 g | 30% |
| Protein | 7.9 g | 16% |
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 Medium Olive Oil Stuffed Peppers with Green Lentils and Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 250 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (small) | 120 g | 167 kcal |
| 1 serving (medium) | 180 g | 250 kcal |
| 1 piece (large) | 250 g | 348 kcal |
| 1 serving (large) | 300 g | 417 kcal |
| 1 piece (jumbo) | 320 g | 445 kcal |
| 2 piece (double) | 360 g | 500 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Olive Oil Stuffed Peppers with Green Lentils and Bulgur
How do you make olive oil stuffed peppers with green lentils and bulgur?
Cook the green lentils until just tender, then mix them with bulgur, sautéed onion, herbs and olive oil. Fill bell peppers loosely, add a little water to the pot, cover and cook until the peppers are tender.
What makes olive oil stuffed peppers with green lentils and bulgur different from regular stuffed peppers?
The filling combines green lentils and bulgur rather than relying on rice alone. Lentils give it a hearty, earthy bite, while bulgur adds a distinct texture; olive oil and herbs make it a meat-free stuffed pepper dish.
Do you need to cook the lentils before making olive oil stuffed peppers with green lentils and bulgur?
Yes, partially cook the green lentils first. They take longer to soften than the peppers, so adding them raw can leave the filling undercooked; stop while they still hold their shape because they will continue cooking inside the peppers.
Which peppers work best for olive oil stuffed peppers with green lentils and bulgur?
Use fresh, firm bell peppers with enough room for the filling and a flat base so they stand in the pot. Peppers of similar size cook more evenly, and thicker walls are less likely to split while simmering.
Can you make olive oil stuffed peppers with green lentils and bulgur ahead of time?
Yes, you can prepare them ahead and refrigerate them once they have cooled. Their flavor often improves after resting; serve them chilled or gently bring them to room temperature rather than repeatedly reheating the whole batch.
How do you stop olive oil stuffed peppers with green lentils and bulgur from splitting?
Avoid packing the filling tightly, since bulgur expands as it cooks. Arrange the peppers snugly in the pot so they stay upright, keep the simmer gentle, and add enough cooking liquid to prevent the bottoms from scorching.
Are olive oil stuffed peppers with green lentils and bulgur served cold?
They can be served cold, at room temperature or warm. As an olive-oil-style stuffed pepper dish, they are particularly convenient chilled or at room temperature, making them suitable for a mezze spread or picnic.
What can you serve with olive oil stuffed peppers with green lentils and bulgur?
Serve them with a crisp salad, lemony greens or plain yogurt if you eat dairy. Their lentil-and-bulgur filling is substantial, so a fresh, tangy side balances the soft peppers without making the meal feel too heavy.
How should you store leftover olive oil stuffed peppers with green lentils and bulgur?
Let leftovers cool, then refrigerate them in a covered container. Reheat only the portion you plan to eat, or serve it cold; discard the peppers if they smell sour, look unusual or have been left out for too long.
Can you freeze olive oil stuffed peppers with green lentils and bulgur?
Yes, freeze the cooked peppers after cooling them and packing them airtight. Thaw them in the refrigerator before reheating gently; freezing can soften the pepper walls and change the bulgur’s texture, but the dish remains convenient for a later meal.
Olive Oil Stuffed Peppers with Green Lentils and Bulgur Vitamins & Minerals
Vitamins
Vitamin C
46.08mg · 51% DV
B6
0.43mg · 25% DV
Folate
97.2µg · 24% DV
B1
0.23mg · 19% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.86mg · 37% DV
Phosphorus
171mg · 24% DV
Iron
2.97mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
459mg · 14% DV
Olive Oil Stuffed Peppers with Green Lentils and Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Stuffed Peppers with Green Lentils and Bulgur
To burn the 250 calories in 1 piece (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.
What is Olive Oil Stuffed Peppers with Green Lentils and Bulgur?
Olive oil stuffed peppers with green lentils and bulgur are peppers filled with a savoury mixture of lentils and cracked wheat, then cooked with olive oil. They draw on the Turkish tradition of zeytinyağlı dolma, vegetable dishes prepared without meat and often served at room temperature.
The pepper turns tender around a hearty, lightly grainy filling, with herbs and other aromatics adding flavour. Serve them as part of a mezze spread or as a light lunch, alongside salad or yoghurt. They provide fibre and plant protein; a 100 g portion has 4.7 g of fibre. For a lighter plate, use a modest amount of oil and add fresh greens.
How Nutritious Is Olive Oil Stuffed Peppers with Green Lentils and Bulgur?
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 Olive Oil Stuffed Peppers with Green Lentils and Bulgur 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 Olive Oil Stuffed Peppers with Green Lentils and Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Olive Oil Stuffed Peppers with Green Lentils and Bulgur 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
Olive Oil Stuffed Peppers with Green Lentils and Bulgur Fat Profile
SATURATED
1.48g
MONOUNSATURATED
6.7g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.