Nutritional Facts of Bulgur Wheat and Matki Pulao, Calories in Bulgur Wheat and Matki Pulao

by Tarla Dalal
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How many calories does one serving of Bulgur Wheat and Matki Pulao have?

One serving (187 grams) of Bulgur Wheat and Matki Pulao gives 124 calories. Out of which carbohydrates comprise 92 calories, proteins account for 13 calories and remaining calories come from fat which is 15 calories. One serving of Bulgur Wheat and Matki Pulao provides about 6.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Bulgur Wheat and Matki Pulao makes 750 grams of pulao, serves 4 at 187 grams per serving. 

124 calories for 1 serving of Bulgur Wheat and Matki Pulao, Cholesterol 0 mg, Carbohydrates 23.1g, Protein 4.2g, Fat 1.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Bulgur Wheat and Matki Pulao.

See bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | with 25 amazing images.

bulgur wheat matki pulao is a healthy Indian one meal dish. Learn how to make bulgur wheat vegetable Indian rice.

This sumptuous and simple bulgur wheat matki pulao is enlivened with the addition of vegetables and sprouts. Sprouting not only enhances the nutritive value of foods but also makes them easier to digest in healthy dalia vegetable pulao

It is really easy to make sprouts at home for making  bulgur wheat sprouts pulao- simply soak the matki in water for 6 to 8 hours and then wrap them in a damp muslin cloth for 2 to 3 days taking care to keep the muslin damp at all times. 

A simple, wholesome, flavourful creation made of fibre-rich bulgur wheat, veggies and matki, the bulgur wheat matki pulao is a wonderfully tasty way to keep cholesterol levels under check.

Bulgur wheat has a rustic flavour and chewy texture, which makes it popular amongst many people. Not only that, it is also quite satiating and wholesome making it a wonderful alternative to rice. Here is a delicious bulgur wheat vegetable Indian rice made with broken wheat and sprouts perked up with other veggies and simple spices.

We love having healthy dalia vegetable pulao as a one dish meal with some curds on the side. 

Is Bulgur Wheat and Matki Pulao healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

2. Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

3. Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

5. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

6. French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Can diabetics, heart patients and over weight individuals have Bulgur Wheat and Matki Pulao?

Yes. High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes.

Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%.

Can healthy individuals have Bulgur Wheat and Matki Pulao?



Bulgur Wheat and Matki Pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 60% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 31% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 17% of RDA.
  4. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 14% of RDA.

What is a healthy accompaniment to this Bulgur Wheat and Matki Pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Value per serving% Daily Values
Energy124 cal6%
Protein4.2 g8%
Carbohydrates23.1 g8%
Fiber1.9 g8%
Fat1.7 g3%
Cholesterol0 mg0%
Vitamin A397.4 mcg8%
Vitamin B1 (Thiamine)0.6 mg60%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C5.6 mg14%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)10.8 mcg5%
Calcium52.4 mg9%
Iron2.1 mg10%
Magnesium60.4 mg17%
Phosphorus186.5 mg31%
Sodium11.4 mg1%
Potassium197.5 mg4%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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