Bulgur Köftesi

Bulgur Köftesi is a traditional Turkish dish made from fine bulgur wheat, blended with fresh herbs and spices to create flavorful, nutritious patties. This vegan delight is perfect for a light lunch or as part of a meze platter.

Ingredients

• Fine bulgur - 100 grams
• Boiling water - 150 milliliters
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato paste - 2 tablespoons
• Red pepper paste - 1 tablespoon
• Olive oil - 2 tablespoons
• Fresh parsley - 30 grams, chopped
• Fresh mint - 15 grams, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1/2 teaspoon
• Lemon juice - 2 tablespoons
• Walnuts - 30 grams, finely chopped

Steps

1. In a large bowl, combine the fine bulgur and boiling water. Cover and let it sit for about 15 minutes to absorb the water and soften.
2. Meanwhile, heat olive oil in a pan over medium heat. Add the chopped onion and garlic, sautéing until they are soft and translucent, about 5 minutes.
3. Once the bulgur has absorbed the water, fluff it with a fork. Add the sautéed onion and garlic, tomato paste, red pepper paste, salt, black pepper, cumin, chopped parsley, mint, walnuts, and lemon juice. Mix well until all ingredients are combined.
4. Shape the mixture into small patties or balls, about the size of a golf ball. You can also shape them into elongated köftes if preferred.
5. Place the shaped köftesi on a plate and refrigerate for at least 10 minutes to firm up.
6. Serve the Bulgur Köftesi cold or at room temperature, garnished with additional parsley and lemon wedges on the side.

Nutrition

• Calories: 250
• Protein: 6 g
• Carbs: 38 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.15 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle maintenance.

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