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Vegetable Siyez Bulgur Pilaf Calories
Nutritious pilaf made with ancient einkorn bulgur and mixed vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable Siyez Bulgur Pilaf (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 37.8 g of carbs, 6.3 g of protein, 2.2 g of fat and 6.5 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Vegetable Siyez Bulgur Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
37.8g
· 14% DV
Protein
6.3g
· 13% DV
Fat
2.2g
· 3% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Vegetable Siyez Bulgur Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 37.8 g | 14% |
| Fiber | 6.5 g | 23% |
| Protein | 6.3 g | 13% |
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 Vegetable Siyez Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| ½ cup (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 cup (large) | 250 g | 275 kcal |
| 2 serving (large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Vegetable Siyez Bulgur Pilaf
How do you make Vegetable Siyez Bulgur Pilaf?
To make Vegetable Siyez Bulgur Pilaf, sauté chopped onion and vegetables, stir in the siyez bulgur, then add hot water or stock and cook covered until tender. Let it stand off the heat before fluffing so the grains finish absorbing moisture.
What is siyez bulgur in Vegetable Siyez Bulgur Pilaf?
Siyez bulgur is bulgur made from einkorn, an ancient wheat variety. In Vegetable Siyez Bulgur Pilaf, it gives the dish a distinct, pleasantly chewy grain texture; it is not simply another name for rice or ordinary fine bulgur.
Can you use regular bulgur instead of siyez bulgur in Vegetable Siyez Bulgur Pilaf?
Yes, regular bulgur can replace siyez bulgur in Vegetable Siyez Bulgur Pilaf, but the texture and cooking time may differ. Use a coarse pilaf-style bulgur for a closer result, and follow its package directions for the liquid and cooking time.
Which vegetables work best in Vegetable Siyez Bulgur Pilaf?
Carrots, bell peppers, zucchini, tomatoes, and peas all work well in Vegetable Siyez Bulgur Pilaf. Cut them into similar-sized pieces, adding firmer vegetables first so that everything becomes tender without the softer vegetables turning mushy.
Why is my Vegetable Siyez Bulgur Pilaf still chewy or hard?
Vegetable Siyez Bulgur Pilaf can stay hard if the grains have not absorbed enough liquid or had enough time to cook. Add a little hot water, cover the pan, and continue cooking gently until the siyez bulgur is tender.
Should you soak siyez bulgur before making Vegetable Siyez Bulgur Pilaf?
Usually, you do not need to soak siyez bulgur before making Vegetable Siyez Bulgur Pilaf. A quick rinse is optional; if your particular bulgur is especially firm, use the package instructions or allow extra cooking time rather than assuming all varieties cook alike.
What can you serve with Vegetable Siyez Bulgur Pilaf?
Serve Vegetable Siyez Bulgur Pilaf with yogurt, a crisp salad, or grilled vegetables for a simple meal. It also pairs well with beans, roasted chicken, or grilled fish when you want to add another substantial component.
Is Vegetable Siyez Bulgur Pilaf a good meal-prep dish?
Yes, Vegetable Siyez Bulgur Pilaf works well for meal prep because it can be cooked ahead and portioned for later meals. Refrigerate it promptly in a covered container, then reheat only the amount you plan to eat.
Can Vegetable Siyez Bulgur Pilaf be frozen?
Yes, you can freeze Vegetable Siyez Bulgur Pilaf in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the vegetables may soften a little more after freezing and reheating.
How is Vegetable Siyez Bulgur Pilaf different from rice pilaf?
Vegetable Siyez Bulgur Pilaf uses cracked einkorn wheat rather than rice, so its grains have a wheat-like, chewy bite instead of rice pilaf’s familiar texture. Its vegetables and seasonings can vary, but the siyez bulgur is what gives it its characteristic base.
Vegetable Siyez Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
1.98mg · 12% DV
Vitamin K
12.6µg · 11% DV
Vitamin C
9mg · 10% DV
B1
0.11mg · 9% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.14mg · 16% DV
Phosphorus
99mg · 14% DV
Magnesium
50mg · 12% DV
Potassium ⭐
198mg · 6% DV
Sodium
9mg · 0% DV
Vegetable Siyez Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Siyez Bulgur Pilaf
To burn the 198 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.
What is Vegetable Siyez Bulgur Pilaf?
Vegetable Siyez Bulgur Pilaf is made by simmering cracked siyez wheat with onion and mixed vegetables. Siyez is einkorn, an old wheat variety strongly associated with the İhsangazi area of Kastamonu, Turkey. The dish is a home-style take on the Turkish tradition of cooking bulgur pilaf with seasonal ingredients.
The grains stay pleasantly chewy, while the vegetables bring softness and colour. In Turkey it makes an easy lunch or supper alongside yoghurt, cacık or a crisp salad; it also works well as a simple main for a meat-free meal. Its fibre makes it a satisfying grain dish. For a lighter serving, use modest oil and add extra vegetables.
How Nutritious Is Vegetable Siyez Bulgur Pilaf?
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 Vegetable Siyez 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 Siyez Bulgur Pilaf Contain Allergens?
No known major allergens
Which Diets Is Vegetable Siyez 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 Siyez Bulgur Pilaf Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.