Recipes · Turkish · Vegan Dishes
Mercimek Köftesi
One serving has 370 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (201%), manganese (99%), copper (79%), phosphorus (35%), fiber (34%) and folate (31%). Ready in 50 minutes.
- Preparation: 35 min
- Cooking: 15 min
- Makes: 1 serving (293 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Lentils, red, dried
- 30 g Bulgur
- 40 g Onions, raw
- 8 g Tomato paste
- 10 g Olive oil
- 0.5 g Cumin
- 0.3 g Paprika
- 8 g Parsley, fresh
- 8 g Scallions, raw
- 8 g Lemon juice
- 120 g Water
- 0.6 g Salt
- 20 g Lettuce, leaf, raw
Method
- Simmer the lentils in the water for about 15 minutes until soft and most of the water is absorbed.
- Stir in the fine bulgur, cover, and let stand off the heat for 15 minutes until it has softened and the mixture is thick.
- Meanwhile, cook the onion in the oil for 5 minutes until soft and golden, then stir in the tomato paste, cumin and paprika.
- Combine the onion mixture with the lentil-bulgur mixture and the salt, and mash together until well combined.
- Once cool enough to handle, mix in the parsley and scallion, then shape into small oval patties, pressing firmly.
- Arrange on the lettuce leaves, squeeze over the lemon juice, and serve at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 370 kcal | 17% |
| Carbohydrates | 55.9 g | |
| Water | 208 mL | |
| Fiber | 10 g | 34% |
| Protein | 14.8 g | 31% |
| Tryptophan | 0.16 g | |
| Threonine | 0.51 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1 g | |
| Lysine | 0.86 g | |
| Methionine | 0.15 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.71 g | |
| Histidine | 0.39 g | |
| Fat | 11.6 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 75.5 mg | 8% |
| Copper | 0.71 mg | 79% |
| Iron | 5.3 mg | 29% |
| Magnesium | 92.4 mg | 30% |
| Manganese | 1.8 mg | 99% |
| Phosphorus | 243 mg | 35% |
| Potassium | 659 mg | 14% |
| Selenium | 1.5 µg | 3% |
| Sodium | 264 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.9 mg | 4% |
| Vitamin A | 127 µg | 18% |
| Vitamin C | 22.5 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 181 µg | 201% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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