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Red Lentil Bulgur Kisir Calories
Source of fiber, plant protein, and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red Lentil Bulgur Kisir (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 36.2 g of carbs, 8.6 g of protein, 7.4 g of fat and 8.5 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Red Lentil Bulgur Kisir Nutrition Facts
Selected: 1 serving (medium) · 180 g
238
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
8.6g
· 17% DV
Fat
7.4g
· 9% 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 59% · Protein 14% · Fat 27%
Red Lentil Bulgur Kisir nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 8.5 g | 30% |
| Protein | 8.6 g | 17% |
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 Serving of Red Lentil Bulgur Kisir?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 238 kcal |
| 1 tablespoon (small) | 18 g | 24 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 1 cup (large) | 220 g | 290 kcal |
| 1 serving (large) | 280 g | 370 kcal |
| 1 serving (extra large) | 360 g | 475 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Red Lentil Bulgur Kisir
What is Red Lentil Bulgur Kisir?
Red Lentil Bulgur Kisir is a Turkish kisir-style salad made with fine bulgur and cooked red lentils, usually seasoned with tomato or pepper paste, herbs, and lemon or pomegranate molasses. It is commonly served cool or at room temperature.
How do you make Red Lentil Bulgur Kisir?
To make Red Lentil Bulgur Kisir, simmer red lentils until tender, then use the hot cooking liquid to soften fine bulgur. Mix in paste, oil, lemon juice or pomegranate molasses, and spices; fold in chopped parsley and scallions once the mixture has cooled.
Is Red Lentil Bulgur Kisir the same as traditional Turkish kisir?
No. Traditional Turkish kisir is primarily a seasoned bulgur salad, while Red Lentil Bulgur Kisir includes cooked red lentils as a substantial ingredient. The lentils give this version a softer texture and a more pronounced legume flavor.
How do you keep Red Lentil Bulgur Kisir from turning mushy?
Keep Red Lentil Bulgur Kisir from turning mushy by cooking the lentils only until tender and adding just enough hot liquid to soften the fine bulgur. Avoid boiling the bulgur for a long time, and mix in fresh herbs after the base has cooled.
Can you make Red Lentil Bulgur Kisir ahead of time?
Yes, Red Lentil Bulgur Kisir can be made a day ahead and chilled in a covered container. For fresher color and texture, stir in the parsley and scallions shortly before serving, then adjust the lemon or seasoning if needed.
Is Red Lentil Bulgur Kisir served hot or cold?
Red Lentil Bulgur Kisir is usually served cool or at room temperature rather than hot. Chilling lets the seasonings settle, but letting it stand briefly before serving softens the chill and brings out the lemon, herbs, and spices.
What should you serve with Red Lentil Bulgur Kisir?
Serve Red Lentil Bulgur Kisir with crisp lettuce leaves, lemon wedges, yogurt or ayran, and other Turkish meze. It also works alongside soup or roasted vegetables when you want to make it part of a larger meal.
Can you freeze Red Lentil Bulgur Kisir?
Freezing is possible, but it is not ideal for Red Lentil Bulgur Kisir: thawed bulgur can become soft and fresh herbs lose their texture. Refrigerate leftovers instead, or freeze the lentil-and-bulgur base before adding herbs and dressing.
Can you use coarse bulgur in Red Lentil Bulgur Kisir?
Fine bulgur is the usual choice for Red Lentil Bulgur Kisir because it softens quickly and gives the dish its familiar kisir texture. Coarse bulgur can work, but it needs more cooking or soaking time and produces a chewier, less salad-like result.
Why does Red Lentil Bulgur Kisir need to rest before serving?
Resting Red Lentil Bulgur Kisir gives the bulgur time to absorb the seasoned liquid and lets the paste, herbs, and souring agent blend together. Chill it covered, then taste and refresh it with lemon or herbs just before serving.
Red Lentil Bulgur Kisir Vitamins & Minerals
Vitamins
Folate
81µg · 20% DV
Vitamin K
23.76µg · 20% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.29mg · 32% DV
Phosphorus
164mg · 23% DV
Sodium
423mg · 18% DV
Potassium ⭐
450mg · 13% DV
Red Lentil Bulgur Kisir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil Bulgur Kisir
To burn the 238 calories in 1 serving (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 Red Lentil Bulgur Kisir?
Red Lentil Bulgur Kisir is a hearty take on Turkish kısır, a bulgur salad. Fine bulgur is combined with cooked red lentils and commonly seasoned with tomato paste, onion, herbs and spices. It is usually served cool or at room temperature.
The bulgur stays pleasantly grainy while the lentils soften the texture; tomato and lemon bring a savoury, tangy flavour. In Turkey, kısır is often served as part of a shared spread, as a meze, or at tea time. This version offers fibre and plant protein, making it satisfying as a light meal. Pair it with fresh greens, or use a little less oil and paste for a lighter serving.
How Nutritious Is Red Lentil Bulgur Kisir?
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 Bulgur Kisir 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 Bulgur Kisir Contain Allergens?
Contains these allergens:
Which Diets Is Red Lentil Bulgur Kisir Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Red Lentil Bulgur Kisir Fat Profile
SATURATED
1.03g
MONOUNSATURATED
4.16g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.