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Red lentil and bulgur stuffed pepper Calories
A pepper stuffed with red lentils and bulgur, providing plant protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red lentil and bulgur stuffed pepper (200 g) has 230 calories. That works out to 115 calories per 100 g. It contains 38 g of carbs, 10 g of protein, 5 g of fat and 9 g of fiber. Its 50 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Red lentil and bulgur stuffed pepper Nutrition Facts
Selected: 1 piece (medium) · 200 g
230
KCAL / 200G
Carbs
38g
· 14% DV
Protein
10g
· 20% DV
Fat
5g
· 6% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 17% · Fat 19%
Red lentil and bulgur stuffed pepper nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 9 g | 32% |
| Protein | 10 g | 20% |
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 Red lentil and bulgur stuffed pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 230 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (small) | 150 g | 173 kcal |
| 1 serving (small) | 180 g | 207 kcal |
| 1 cup (chopped) | 220 g | 253 kcal |
| 1 piece (large) | 250 g | 288 kcal |
| 1 serving (medium) | 250 g | 288 kcal |
| 1 serving (large) | 350 g | 403 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Red lentil and bulgur stuffed pepper
How do you make a red lentil and bulgur stuffed pepper?
Make a red lentil and bulgur stuffed pepper by cooking the lentils until tender, then mixing them with bulgur, sautéed onion, tomato paste, and seasonings. Fill the peppers loosely, add a little water to the pot, and cook until the peppers are tender.
What kind of bulgur works best in a red lentil and bulgur stuffed pepper?
Fine or medium bulgur works well in a red lentil and bulgur stuffed pepper because it softens readily and blends into the lentil filling. Coarse bulgur gives the stuffing a chewier texture, so allow it enough time and moisture to cook through.
Why does the filling fall out of a red lentil and bulgur stuffed pepper?
The filling can fall out if the peppers are overfilled or the bulgur and lentils have not absorbed enough moisture to hold together. Leave room at the top for the bulgur to expand, and set the peppers upright in a snug-fitting pot.
Can you use rice instead of bulgur in a red lentil and bulgur stuffed pepper?
Yes, rice can replace bulgur in a red lentil and bulgur stuffed pepper. It makes the filling softer and less nutty; cook the rice partway first so it finishes cooking inside the peppers without leaving the lentils overdone.
Are red lentil and bulgur stuffed peppers part of Turkish dolma cooking?
Yes, red lentil and bulgur stuffed peppers draw on the Turkish dolma tradition of filling vegetables and cooking them in a pot. This meat-free lentil-and-bulgur filling is a variation rather than the only or universal version of biber dolması.
How do you stop a red lentil and bulgur stuffed pepper from splitting while it cooks?
Keep a red lentil and bulgur stuffed pepper from splitting by choosing firm peppers, filling them loosely, and simmering rather than boiling vigorously. Arrange them upright so they do not tumble against one another as the filling cooks.
Can you prepare red lentil and bulgur stuffed peppers ahead of time?
Yes, you can prepare red lentil and bulgur stuffed peppers ahead by making the filling and stuffing the peppers, then refrigerating them until cooking. Keep them covered and cook them soon after preparation so the uncooked filling does not make the peppers watery.
What should you serve with a red lentil and bulgur stuffed pepper?
A red lentil and bulgur stuffed pepper goes well with plain yogurt, a crisp salad, or a lemony cucumber side. These pairings add a cool, fresh contrast to the warm, savory filling without making the meal feel overly heavy.
Can red lentil and bulgur stuffed peppers be frozen?
Yes, red lentil and bulgur stuffed peppers can be frozen after cooking and cooling. Pack them carefully so they keep their shape, then thaw in the refrigerator and reheat thoroughly; the peppers may be softer after freezing and reheating.
How do you reheat a red lentil and bulgur stuffed pepper without drying it out?
Reheat a red lentil and bulgur stuffed pepper covered in a pot or baking dish with a small splash of water. Gentle heat and a lid help the bulgur filling warm through while keeping the pepper from drying or scorching.
Red lentil and bulgur stuffed pepper Vitamins & Minerals
Vitamins
Vitamin C
50mg · 56% DV
Folate
90µg · 23% DV
B6
0.24mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.7mg · 30% DV
Phosphorus
180mg · 26% DV
Sodium
440mg · 19% DV
Potassium ⭐
440mg · 13% DV
Red lentil and bulgur stuffed pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil and bulgur stuffed pepper
To burn the 230 calories in 1 piece (medium) (200 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 Red lentil and bulgur stuffed pepper?
Red lentil and bulgur stuffed pepper brings together a familiar stuffed-vegetable format and a hearty filling of lentils and cracked wheat. The peppers are usually simmered until tender, with onion, tomato and spices often added to the filling. It suits home cooking and makes a satisfying meat-free main.
Serve it warm or at room temperature, with a crisp salad and a squeeze of lemon; a spoonful of yogurt is another common pairing for those who eat dairy. Lentils contribute plant protein and fiber, while bulgur makes the dish filling and supplies most of its carbohydrates. For a lighter plate, use a modest amount of oil and add extra salad.
How Nutritious Is Red lentil and bulgur stuffed pepper?
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 Red lentil and bulgur stuffed pepper 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 Red lentil and bulgur stuffed pepper Contain Allergens?
Contains these allergens:
Which Diets Is Red lentil and bulgur stuffed pepper 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
Red lentil and bulgur stuffed pepper Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.