İçli Köfte

İçli Köfte is a traditional Turkish dish that features a crispy outer shell filled with a savory mixture of spiced lentils and vegetables, offering a delightful blend of textures and flavors. This vegan version is not only delicious but also a healthy alternative that captures the essence of this beloved dish.

Ingredients

• Fine bulgur - 100 grams
• Hot water - 200 milliliters
• Chickpea flour - 50 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Red bell pepper - 1 medium, finely chopped
• Tomato paste - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Vegetable broth - 200 milliliters

Steps

1. In a bowl, combine the fine bulgur and hot water. Cover and let it sit for about 15 minutes until the bulgur absorbs the water.
2. In a pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.
3. Add the grated carrot and chopped red bell pepper to the pan. Cook for about 5 minutes until softened.
4. Stir in the tomato paste, cumin, paprika, salt, and black pepper. Cook for an additional 2 minutes, then mix in the chopped parsley and remove from heat.
5. In a large bowl, combine the soaked bulgur, chickpea flour, and the sautéed vegetable mixture. Mix well to form a dough.
6. Take a small portion of the dough and shape it into a small cup with your hands. Fill it with a spoonful of the vegetable filling, then close the dough around the filling, sealing it tightly.
7. Repeat the process until all the dough and filling are used. You should have about 8-10 filled köftes.
8. In a pot, heat the remaining olive oil over medium heat. Fry the köftes for about 4-5 minutes on each side until golden brown.
9. Serve warm, accompanied by a side of fresh salad or yogurt alternative.

Nutrition

• Calories: 320
• Protein: 9 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas and bulgur.
• High in dietary fiber, promoting digestive health.
• Contains various vitamins and minerals from vegetables.

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