AI-generated photo.
Greek · Cyprus
Pourgouri pilaf
Also called πουργούρι
Pourgouri pilaf, a dish from Cyprus (πουργούρι).
Pai editors’ mark 4 / 5
Plan, list, and collections
Pourgouri pilaf is cooked in Cyprus as its own dish. Toast the bulgur in onion, then simmer it in broth until the grains are fluffy. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
78
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 14%
- Carbs 60%
- Fat 27%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 11.1 g, under the 25 g mark.
Watch · Low sodium
About 455 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry bulgur175 kcal
- Olive oil62 kcal
- Low-sodium chicken broth32 kcal
- Yellow onion18 kcal
- Tomato14 kcal
- Ground cinnamon1 kcal
Glycemic load
Estimated glycemic load for this count: 18.1. The bands come from the ingredient table.
Portion
One serving, as written, is about 302 kcal.
Allergens. Gluten, Wheat
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 227 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 302 kcal | 15% |
| Protein | 11.1 g | 22% |
| Carbohydrate | 48.1 g | 17% |
| Fiber | 7.8 g | 28% |
| Total sugars | 4.4 g | 9% |
| Fat | 9.6 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 455 mg | 20% |
| Potassium | 609 mg | 13% |
| Calcium | 49 mg | 4% |
| Iron | 2.1 mg | 12% |
| Magnesium | 75 mg | 18% |
| Zinc | 1.5 mg | 14% |
| Vitamin A | 34 mcg | 4% |
| Vitamin C | 14.3 mg | 16% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 11 mcg | 9% |
| Thiamin (B1) | 0.2 mg | 14% |
| Riboflavin (B2) · estimate | 0.1 mg | 11% |
| Niacin (B3) | 5.9 mg | 37% |
| Vitamin B6 | 0.3 mg | 15% |
| Folate · estimate | 41 mcg | 10% |
| Vitamin B12 | 0.2 mcg | 8% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Dry bulgur1 cup200 g
Low-sodium chicken broth3.5 cups800 ml
Yellow onion1 onion180 g
Tomato3 tomatoes320 g
Olive oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Ground cinnamon1 tsp2 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set out a scale and the equipment for Pourgouri pilaf. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh dry bulgur, low-sodium chicken broth, yellow onion, tomato, olive oil, kosher salt, ground cinnamon. Pourgouri pilaf is cooked in Cyprus as its own dish. Toast the bulgur in onion, then simmer it in broth until the grains are fluffy. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat 5 min
AI-generated photo.
2Pourgouri pilaf is cooked in cyprus. Also called πουργούρι. Skim the foam once, then stop stirring so the broth stays clear.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Pourgouri pilaf, until the edges take a little color. Add the herb at the end so it stays green and fragrant.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Pourgouri pilaf at a quiet simmer, about 195°F / 90°C. Start checking at 22 minutes. Pourgouri pilaf is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 22 min
- 🇨🇾 CyprusMediterraneancyprus-pourgouri-step-4
Pourgouri pilaf, step 5
Step 5 · Pourgouri pilaf
5Check the center of Pourgouri pilaf, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇨🇾 CyprusMediterraneancyprus-pourgouri-step-5
Pourgouri pilaf, step 6
Step 6 · Rest 5 min
6Rest Pourgouri pilaf for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in cyprus, with the sauce or garnish that belongs to it. Film Pourgouri pilaf in this shot order and no other: brine covering every vegetable in the jar; the main piece taking a deep browning; herbs cut in at the end; hands shaping a loaf or patty. Slate words for the editor: honeyed, dusk, twilight, kiln, apron, quiche, nappe, frost, vapor, marble.
Rest 5 min
How you know it is done
Pourgouri pilaf is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Pourgouri pilaf looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Pourgouri pilaf turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Pourgouri pilaf, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Pourgouri pilaf is cooked by simmer in Cyprus. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Gluten, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.