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Vegetable Bulgur Pilaf Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Vegetable Bulgur Pilaf Nutrition Facts
Selected: 100 g
122
KCAL / 100G
Carbs
20.1g
· 65%
Protein
3.4g
· 11%
Fat
3.4g
· 24%
Fiber
4.1g
Vegetable Bulgur Pilaf Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.2mg · 8% DV
B6
0.12mg · 7% DV
Vitamin C
6.5mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
79mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Vegetable Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetable 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 Vegetable Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable 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
Vegetable Bulgur Pilaf Fat Profile
SATURATED
0.47g
MONOUNSATURATED
2g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Vegetable Bulgur Pilaf
Vegetable Bulgur Pilaf — Frequently Asked Questions
How can I cook vegetable bulgur pilaf without making it mushy?
Toast the bulgur briefly, add hot water or vegetable stock, and cook gently with the lid on. Letting it rest for about 10 minutes after the liquid is absorbed helps keep the grains separate.
Which vegetables work best in bulgur pilaf?
Onion, peppers, tomatoes, zucchini, carrots, peas, and mushrooms all work well with bulgur. Add firmer vegetables first so everything cooks evenly.
What should I serve with vegetable bulgur pilaf?
It pairs well with yogurt or tzatziki-style yogurt, beans or lentils, grilled chicken or fish, and vegetable dishes. For a plant-based meal, add chickpeas, lentils, or beans for extra substance.
Why can vegetable bulgur pilaf feel more filling than rice pilaf?
Bulgur’s grainy texture and fibre content can support a longer-lasting feeling of fullness than many rice dishes. Portion size and including protein alongside it also affect how satisfying the meal feels.
Is vegetable bulgur pilaf better before or after exercise?
It can work as a pre-workout meal when eaten two to three hours beforehand with a light protein source. After training, pair it with yogurt, eggs, chicken, fish, or legumes to make the meal more balanced for recovery.
Will eating vegetable bulgur pilaf at night cause weight gain?
Eating it in the evening does not by itself cause weight gain; overall intake, portions, and eating patterns matter more. A sensible serving with vegetables and protein can fit into an evening meal.
How long does cooked vegetable bulgur pilaf keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking, then use it within three to four days. Reheat it until steaming hot throughout, and avoid reheating the same portion repeatedly.
Can vegetable bulgur pilaf be frozen?
Yes. Cool it fully, freeze it in meal-sized portions, and reheat it directly after thawing. Do not refreeze pilaf that has already been thawed.
Why does vegetable bulgur pilaf sometimes taste bitter?
Over-toasted bulgur, burnt onions or tomato paste, and too much pepper skin can create a bitter or harsh flavour. Cook tomato paste briefly and use spices gradually to keep the flavour balanced.
Can people with coeliac disease eat vegetable bulgur pilaf?
No. Bulgur is made from wheat and contains gluten, so it is not suitable for people with coeliac disease or those who medically need to avoid gluten. Buckwheat, quinoa, or rice can be used instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.