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●Low GI

Tomato Mushroom Bulgur Pilaf Calories

Source of fiber and plant protein

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

118kcal

GI

46low

POTASSIUM · 100 G

205mg

FIBER · 100 G

4g

Quick answer

1 cup (medium) of Tomato Mushroom Bulgur Pilaf (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 33.1 g of carbs, 6.8 g of protein, 5.8 g of fat and 7.2 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

Tomato Mushroom Bulgur Pilaf Nutrition Facts

Selected: 1 cup (medium) · 180 g

212

KCAL / 180G

Carbs

33.1g

· 12% DV

Protein

6.8g

· 14% DV

Fat

5.8g

· 7% DV

Fiber

7.2g

· 26% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 63% · Protein 13% · Fat 24%

Tomato Mushroom Bulgur Pilaf nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories212 kcal
Total fat5.8 g7%
Saturated fat0.76 g4%
Trans fat0 g
Sodium243 mg11%
Total carbohydrate33.1 g12%
Fiber7.2 g26%
Protein6.8 g14%

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 Tomato Mushroom Bulgur Pilaf?

ServingAmountCalories
1 cup (medium)180 g212 kcal
1 tablespoon (medium)15 g18 kcal
½ cup (small)90 g106 kcal
100 g100 g118 kcal
1 serving (small)150 g177 kcal
1 serving (medium)220 g260 kcal
1 pack (medium)250 g295 kcal
1.5 cup (large)270 g319 kcal
1 serving (large)320 g378 kcal

Calculated from 118 calories per 100 g.

Frequently Asked Questions About Tomato Mushroom Bulgur Pilaf

How do you make Tomato Mushroom Bulgur Pilaf?

Tomato Mushroom Bulgur Pilaf is made by sautéing onion and mushrooms, stirring in tomato, then adding bulgur and hot liquid. Cover and simmer until the bulgur is tender, then let it rest briefly so it absorbs any remaining moisture.

What kind of bulgur works best in Tomato Mushroom Bulgur Pilaf?

Coarse or medium-coarse bulgur works best in Tomato Mushroom Bulgur Pilaf because it stays pleasantly distinct as it cooks. Fine bulgur softens much faster and can turn mushy in a pilaf, especially when the tomatoes and mushrooms release extra moisture.

How can you keep Tomato Mushroom Bulgur Pilaf from getting mushy?

To keep Tomato Mushroom Bulgur Pilaf from getting mushy, sauté the mushrooms until their released liquid has mostly evaporated before adding the bulgur. Use a covered pot and avoid stirring repeatedly; let the finished pilaf rest so the grains absorb excess liquid.

Can you make Tomato Mushroom Bulgur Pilaf with canned tomatoes?

Yes, canned tomatoes work in Tomato Mushroom Bulgur Pilaf. Use drained chopped tomatoes if they are particularly watery, since excess liquid can soften the bulgur too much; adjust the cooking liquid only after considering how much moisture the tomatoes contribute.

Which mushrooms are best for Tomato Mushroom Bulgur Pilaf?

Cremini or white button mushrooms are reliable choices for Tomato Mushroom Bulgur Pilaf, while oyster mushrooms give it a softer texture and deeper flavor. Cut the pieces evenly so they cook at the same rate and brown rather than steam.

Can Tomato Mushroom Bulgur Pilaf be made ahead?

Yes, Tomato Mushroom Bulgur Pilaf can be made ahead and reheated before serving. Cool it promptly, refrigerate it in a covered container, and add a small splash of water while reheating if the bulgur has dried out.

What should you serve with Tomato Mushroom Bulgur Pilaf?

Tomato Mushroom Bulgur Pilaf pairs well with a crisp green salad, roasted vegetables, or a spoonful of plain yogurt. For a fuller meal, serve it alongside grilled chicken or another protein rather than adding more ingredients to the pilaf.

Can you freeze Tomato Mushroom Bulgur Pilaf?

Yes, Tomato Mushroom Bulgur Pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the bulgur may be a little softer after freezing, so stir gently.

Can you use quinoa instead of bulgur in Tomato Mushroom Bulgur Pilaf?

Yes, you can make a similar tomato-and-mushroom pilaf with quinoa, but it will not have the same texture as Tomato Mushroom Bulgur Pilaf. Cook the quinoa according to its own liquid and timing needs rather than following bulgur instructions unchanged.

Should you rinse bulgur before making Tomato Mushroom Bulgur Pilaf?

Usually, bulgur for Tomato Mushroom Bulgur Pilaf does not need rinsing; it is ready to cook and rinsing can leave it wetter than expected. If you do rinse it, drain it thoroughly before adding it to the pan.

Tomato Mushroom Bulgur Pilaf Vitamins & Minerals

Vitamins

B3

2.88mg · 18% DV

B5

0.76mg · 15% DV

B6

0.23mg · 14% DV

B1

0.16mg · 13% DV

Minerals

Manganese

1.22mg · 53% DV

Copper

0.29mg · 32% DV

Phosphorus

148mg · 21% DV

Magnesium

63mg · 15% DV

Potassium ⭐

369mg · 11% DV

Sodium

243mg · 11% DV

Tomato Mushroom Bulgur Pilaf Glycemic Index

GLYCEMIC INDEX

46
Low
0 Low5570100

GLYCEMIC LOAD

16.2
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tomato Mushroom Bulgur Pilaf

To burn the 212 calories in 1 cup (medium) (180 g):

🚶

52min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Tomato Mushroom Bulgur Pilaf?

Tomato mushroom bulgur pilaf is a Turkish-style dish of bulgur wheat cooked with tomatoes, mushrooms and usually onion or other aromatics. The grains turn tender while keeping some bite, with the tomatoes lending gentle acidity and the mushrooms adding a savoury, rounded flavour.

Serve it warm as a side or as a simple plant-based main, perhaps with a crisp salad, herbs or a spoonful of yoghurt. It suits weeknight meals and makes a hearty alternative to rice; its fibre and plant protein give it more staying power than a plain grain side. For a lighter version, use a modest amount of oil and let the vegetables bring moisture and flavour.

How Nutritious Is Tomato Mushroom Bulgur Pilaf?

Nutrient density

High

61/ 100

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

54/ 100

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 Tomato Mushroom Bulgur 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 Tomato Mushroom Bulgur Pilaf Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Tomato Mushroom Bulgur Pilaf 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

Tomato Mushroom Bulgur Pilaf Fat Profile

SATURATED

0.76g

MONOUNSATURATED

2.97g

POLYUNSATURATED

1.69g

⚖️

Omega 6:3 ratio 22.6:1

Above the ideal 4:1 (22.6:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.