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Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 243 mg | 11% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 7.2 g | 26% |
| Protein | 6.8 g | 14% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 150 g | 177 kcal |
| 1 serving (medium) | 220 g | 260 kcal |
| 1 pack (medium) | 250 g | 295 kcal |
| 1.5 cup (large) | 270 g | 319 kcal |
| 1 serving (large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 cup (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.
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.
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.
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.
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.
Contains these allergens:
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
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.