Köfte

Vegan Köfte is a delicious twist on the traditional Turkish meatball, made with lentils and spices, offering a hearty and savory flavor. Perfectly paired with a fresh salad or pita, it’s a satisfying lunch option that’s both nutritious and filling.

Ingredients

• Red lentils - 150 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Fresh parsley - 1/4 cup, finely chopped
• Bread crumbs - 50 grams
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Rinse the red lentils under cold water until the water runs clear, then place them in a pot with 400ml of water and bring to a boil.
2. Reduce the heat and simmer for about 15-20 minutes until the lentils are soft and have absorbed most of the water.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat and sauté the chopped onion and minced garlic until they are translucent.
4. Add the grated carrot, cumin, paprika, salt, and black pepper to the skillet, cooking for another 5 minutes until the carrot is tender.
5. In a large bowl, combine the cooked lentils, sautéed vegetable mixture, chopped parsley, and bread crumbs. Mix well until all ingredients are combined.
6. Form the mixture into small balls or patties, about the size of a golf ball.
7. Wipe the skillet clean and heat the remaining tablespoon of olive oil over medium heat. Add the köfte and cook for about 5-7 minutes on each side until they are golden brown.
8. Remove from the skillet and drizzle with lemon juice before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables, supporting overall health.

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