Bulgur pilaf

Bulgur pilaf is a hearty, savory dish made by simmering cracked bulgur wheat in broth or water, often with aromatic vegetables like onions, tomatoes, and peppers. It is a staple in Middle Eastern, Mediterranean, and Anatolian cuisines, where it serves as a comforting and versatile side or main course.

🍽️ Nutrition at a glance

Bulgur pilaf is a good source of complex carbohydrates and dietary fiber, providing sustained energy and supporting digestive health. A typical one-cup serving contains around 150-200 calories, with minimal fat and a moderate amount of plant-based protein.

Nutrition breakdown

Calories	176 kcal
Protein	5.6 g
Carbs	36.8 g
Fat	1 g
Fiber	8.2 g
Sugar	0.8 g
Sodium	10 mg
Manganese	1.5 mg
Magnesium	58 mg
Phosphorus	125 mg
Iron	1.8 mg
Thiamin (B1)	0.1 mg
Niacin (B3)	2.5 mg
Folate	24 mcg
Zinc	1.2 mg

Per 1 cup (185 g) · estimated, varies by recipe

💡 What's interesting

Culturally, bulgur pilaf is a key component of dishes like kisir and is often featured in traditional meals during fasting periods like Ramadan due to its simplicity and nutritional value. Nutritionally, bulgur has a lower glycemic index than white rice, making it a favorable choice for blood sugar management.