Turkish · lunch, snack
Mercimek Köftesi (Turkish Red Lentil and Bulgur Köfte)
Video by Turkish Food Travel on YouTube · Open on YouTube
- Vegan
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Red lentils and wholegrain bulgur give each serve about 12 g of fibre and 16 g of plant protein, and it is rich in folate and iron. The fat is olive oil and there is no added sugar.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Rinse the red lentils, cover with 2½ cups water and a pinch of salt, and simmer with the lid on for about 20 minutes until they collapse into a thick, mushy purée. 0:34
- Turn off the heat, stir the fine bulgur into the hot lentils, cover and leave for about 30 minutes so the bulgur soaks up all the liquid. 1:09
- Meanwhile, fry the finely chopped onion in 5–6 tbsp olive oil for 4–5 minutes until lightly coloured. Stir in the tomato paste and red pepper paste and cook 3–4 minutes on medium-low heat. 1:45
- Add the paprika, cumin and salt, pour in ¼ cup water and simmer for a minute or two. 2:16
- Tip the sauce into the lentil–bulgur mixture and knead well by hand until it feels like thick wet sand. Add a splash of hot water if it is dry, and taste for salt. 3:12
- Knead in 3–4 tbsp more olive oil, then fold in the parsley and the spring onions, if using. 4:47
- With damp hands, squeeze small handfuls into long oval köfte. Serve with crisp lettuce leaves and lemon wedges for wrapping and squeezing. 5:14
Tip. Serves 4 as a light lunch (our estimate; the video gives no serves). Keeps 3 days in the fridge, so it is good for lunchboxes. Bulgur is wheat, so this is not gluten-free.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 32%
- Protein 12%
- Fat 56%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 47% of the 41 g of net carbs come from the red lentils. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High110%
132 µg a serve, mostly from flat-leaf parsley (31%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High69%
274 µg a serve, mostly from red lentils (65%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High35%
6.4 mg a serve, mostly from red lentils (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High34%
5 mg a serve, mostly from olive oil (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High23%
0.4 mg a serve, mostly from red lentils (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High22%
91 mg a serve, mostly from red lentils (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High22%
2.4 mg a serve, mostly from red lentils (59%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A High22%
201 µg a serve, mostly from fresh lettuce leaves (81%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High21%
19 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 Source19%
0.3 g a serve, mostly from olive oil (46%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source16%
770 mg a serve, mostly from red lentils (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 4
Selenium8%
4.4 µg a serve, mostly from red lentils (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium6%
81 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Turkish Food Travel; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.