Top Health Benefits of Meatless Çiğ Köfte You Need to Know

This dish, traditionally made with bulgur, is a nutritious and light option rich in dietary fiber, which supports digestion and gut health. The addition of ingredients like tomato paste, lemon juice, and pomegranate molasses provides antioxidants, vitamins (such as vitamin C), and minerals, boosting the immune system and promoting overall health. The absence of animal products makes it cholesterol-free and suitable for vegan diets. Additionally, it is low in fat and calories, making it a great choice for those seeking a healthy and balanced snack.

Ingredients :

Bulgur : 250 g

Water : 200 Mili Liter

Salt : 2 Teaspoon

black pepper : 2 Tablespoon

Onion : 1 Piece

Tomato Paste : 2 Tablespoon

paste / Red Pepper : 1 Tablespoon

Plain Yogurt : 1 Tablespoon

molasses / Pomegranate : 2 Tablespoon

Cooking Oil : 2 Tablespoon

Lemon Juice : 3 Tablespoon

Meatless meatballs, a spicy and flavorful combination of bulgur, herbs, and spices, with a fresh and great flavor in every bite!

Recipe :

For 25-30 pieces

Step 1: Prepare the Bulgur

Place the bulgur in a large mixing bowl.
Add hot water and let it rest for 15 minutes to soften.
Check the consistency: the bulgur should hold together when squeezed.

Step 2: Chop and Squeeze the Onions

Finely chop the onions into small pieces (avoid grating or blending).
Squeeze the chopped onions with your hands to remove excess juice.

Step 3: Start Mixing the Bulgur

Transfer the softened bulgur to a large mixing tray or bowl.
Add isot (Turkish chili flakes) and salt, and mix thoroughly.

Step 4: Add the Onions

Add the squeezed onions to the bulgur mixture and continue kneading.

Step 5: Add Remaining Ingredients

Add tomato paste, red pepper paste, yogurt, pomegranate molasses, vegetable oil, and lemon juice.
Knead the mixture for about 30 minutes until well combined.
Ensure the isot is coarse and oily for a better color and texture.

Step 6: Shape the Çiğ Köfte

Take small portions of the mixture and shape them by squeezing with your hands.
Use gloves for a smoother finish, and keep your hands slightly wet to prevent sticking.

Step 7: Serve

Arrange the shaped çiğ köfte on a serving plate.
Serve with lettuce, parsley, lemon slices, and pomegranate molasses.

Enjoy your delicious homemade çiğ köfte!

Tips and Tricks for Making the Perfect Meatless Çiğ Köfte

When preparing this dish, it is crucial to use fine, high-quality bulgur specifically meant for çiğ köfte to achieve the right texture. Ensure the bulgur is adequately softened with the correct amount of hot water, as too much or too little can affect the consistency. Fresh ingredients, such as onions, lemon juice, and pomegranate molasses, enhance the flavor, so they should not be substituted with processed alternatives. Proper kneading is essential for blending the spices and other ingredients evenly, which directly impacts the taste and texture. Finally, use gloves during shaping to maintain hygiene and achieve a smoother appearance for the köfte.

Nutritional Information and Diet Compatibility of Meatless Çiğ Köfte

This dish is highly versatile and suitable for various dietary preferences. It is an excellent option for **vegan** and **vegetarian** diets, as it contains no animal products. Being naturally **low in calories**, it fits well into weight-loss or **low-calorie** plans. It’s also a good choice for those following a **Mediterranean Diet**, as it includes wholesome, plant-based ingredients. However, it is not suitable for **ketogenic** or **paleo diets** due to the inclusion of bulgur, which is a grain and relatively high in carbohydrates. Additionally, for a **gluten-free** diet, the bulgur must be replaced with a gluten-free alternative like quinoa. Those on a **high-protein** diet may find it lacking in protein unless paired with a protein-rich side. Always consider individual dietary restrictions and preferences when incorporating this dish.