Köfte (Vegan)

Vegan Köfte are delicious, spiced lentil and bulgur patties that capture the essence of traditional Turkish flavors. Perfect as a snack or appetizer, they are hearty and satisfying while being entirely plant-based.

Ingredients

• Red lentils - 100 grams
• Fine bulgur - 50 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Tomato paste - 1 tablespoon
• Olive oil - 2 tablespoons
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - 1 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Water - 300 milliliters

Steps

1. In a pot, combine red lentils and water. Bring to a boil and then reduce heat to simmer for about 15 minutes until the lentils are soft and water is absorbed.
2. Remove the pot from heat and stir in the fine bulgur. Cover and let it sit for about 10 minutes to allow the bulgur to swell.
3. In a skillet, heat olive oil over medium heat. Sauté the chopped onion and minced garlic until translucent, about 5 minutes.
4. Add the grated carrot, tomato paste, cumin, paprika, black pepper, and salt to the skillet. Cook for another 5 minutes, stirring occasionally.
5. Combine the lentil-bulgur mixture with the sautéed vegetables in a large bowl. Add chopped parsley and mix well until fully combined.
6. Once mixed, shape the mixture into small patties, about 5 cm in diameter.
7. Preheat a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown.
8. Serve warm with a side of fresh salad or tahini sauce.

Nutrition

• Calories: 250
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein from lentils.
• Rich in dietary fiber, supporting digestive health.

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