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Pehliv pilaf Calories
Traditional bulgur pilaf with chickpeas and meat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pehliv pilaf (220 g) has 370 calories. That works out to 168 calories per 100 g. It contains 48.6 g of carbs, 14.1 g of protein, 12.3 g of fat and 8.4 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Pehliv pilaf Nutrition Facts
Selected: 1 cup (medium) · 220 g
370
KCAL / 220G
Carbs
48.6g
· 18% DV
Protein
14.1g
· 28% DV
Fat
12.3g
· 16% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 16% · Fat 30%
Pehliv pilaf nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 370 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 8.4 g | 30% |
| Protein | 14.1 g | 28% |
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 Pehliv pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 370 kcal |
| 1 tablespoon (grated) | 18 g | 30 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 160 g | 269 kcal |
| 1 cup (small) | 180 g | 302 kcal |
| 1 serving (medium) | 220 g | 370 kcal |
| 1 cup (large) | 280 g | 470 kcal |
| 1 serving (large) | 320 g | 538 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Pehliv pilaf
What makes Pehliv pilaf different from ordinary bulgur pilaf?
Pehliv pilaf combines bulgur with chickpeas and meat, making it more substantial than a plain bulgur side dish. The meat’s cooking liquid flavors the grains, and recipes may vary in the type of meat and seasoning used.
Is Pehliv pilaf a Turkish or Balkan dish?
Pehliv pilaf is a Turkish regional dish associated with Thrace and the wider Balkan-influenced food traditions of the area. Family recipes differ, so it is best understood as a regional preparation rather than a dish with one universally fixed recipe.
Can you make Pehliv pilaf with rice instead of bulgur?
Yes, you can substitute rice in Pehliv pilaf, but it will no longer have the characteristic texture of the traditional bulgur version. Rice absorbs liquid differently, so adjust the cooking liquid and timing to suit the rice you use.
What cut of meat works best in Pehliv pilaf?
Tender stewing meat, such as lamb or beef cut into small pieces, works well in Pehliv pilaf. Cook it until tender before combining it with the bulgur, and use some of its cooking liquid to give the grains a fuller flavor.
Should chickpeas be cooked before adding them to Pehliv pilaf?
Yes, dried chickpeas should be soaked and cooked before they go into Pehliv pilaf. Bulgur cooks much faster than dried chickpeas, so adding them uncooked would leave them firm while the grains soften; drained canned chickpeas can be added near the end.
Why does Pehliv pilaf turn mushy?
Pehliv pilaf usually turns mushy when it has too much cooking liquid, is stirred repeatedly, or is cooked for too long after adding the bulgur. Add hot liquid in a controlled amount, keep the simmer gentle, and let the finished pilaf rest covered.
What do people traditionally serve with Pehliv pilaf?
Pehliv pilaf pairs well with yogurt or cacık, a crisp salad, and pickles. Since the pilaf already includes meat and chickpeas, lighter sides bring freshness without making the meal overly heavy.
Can Pehliv pilaf be prepared ahead for a gathering?
Yes, you can cook the meat and chickpeas ahead and finish Pehliv pilaf with the bulgur closer to serving time. This helps the grains keep their texture; if the whole dish is made early, reheat it gently with a little water.
Can Pehliv pilaf be frozen?
Yes, Pehliv pilaf can be frozen in airtight, meal-sized containers once it has cooled promptly. The bulgur may soften slightly after thawing, so reheat it gently with a splash of water and avoid repeatedly freezing and thawing it.
Is Pehliv pilaf filling enough to serve as a main dish?
Yes, Pehliv pilaf can be served as a main dish because it combines bulgur with chickpeas and meat. Add a simple salad or yogurt on the side rather than another substantial entrée.
Pehliv pilaf Vitamins & Minerals
Vitamins
B3
4.18mg · 26% DV
B12
0.62µg · 26% DV
B1
0.2mg · 17% DV
B6
0.26mg · 15% DV
Minerals
Manganese
1.36mg · 59% DV
Copper
0.31mg · 34% DV
Selenium
18µg · 33% DV
Phosphorus
211mg · 30% DV
Sodium
462mg · 20% DV
Potassium ⭐
370mg · 11% DV
Pehliv pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pehliv pilaf
To burn the 370 calories in 1 cup (medium) (220 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 Pehliv pilaf?
Pehliv pilaf is a traditional Turkish bulgur dish cooked with chickpeas and meat. The bulgur absorbs the cooking juices and seasoning while keeping a pleasantly hearty, grainy texture; recipes and seasoning can vary from kitchen to kitchen.
In Turkey, it is commonly served as a filling lunch or dinner, often with yoghurt, pickles or a fresh salad alongside. It brings together grain-based carbohydrates and fibre from the bulgur and chickpeas, with protein from the meat; a 100 g portion has 6.4 g of protein. For a lighter meal, serve a moderate helping with plenty of salad or vegetables.
How Nutritious Is Pehliv pilaf?
Nutrient density
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.
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 Pehliv 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 Pehliv pilaf Contain Allergens?
No known major allergens
Which Diets Is Pehliv pilaf Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Pehliv pilaf Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 35.1:1
Above the ideal 4:1 (35.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.