3 piece (medium) of Green lentil kofte (90 g) has 149 calories. That works out to 165 calories per 100 g. It contains 24.8 g of carbs, 7 g of protein, 2 g of fat and 6.4 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Green lentil kofte?

Green lentil kofte is a Turkish home-style dish made by seasoning cooked green lentils and shaping the mixture into small patties. Recipes vary: onions and spices are common, and herbs such as parsley or scallions may be mixed in. The patties are typically served with lettuce and lemon, either as a meze or a light snack.

They have a gently spiced flavour and a soft, slightly coarse texture. You can wrap them in lettuce leaves, squeeze lemon over them, or add them to a spread with fresh vegetables. They provide plant protein and fibre, with 7.1 g of fibre per 100 g. For a lighter meal, pair them with a crisp salad rather than a rich sauce.

Green lentil kofte Nutrition Facts

Selected: 100 g

165

KCAL / 100G

Carbs

27.5g

· 10% DV

Protein

7.8g

· 16% DV

Fat

2.2g

· 3% DV

Fiber

7.1g

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 19% · Fat 13%

Green lentil kofte Vitamins & Minerals

Vitamins

0.22mg · 18% DV

Folate

65µg · 16% DV

0.19mg · 11% DV

0.45mg · 9% DV

Minerals

Iron

3mg · 17% DV

Phosphorus

110mg · 16% DV

Sodium

260mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Green lentil kofte?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

65/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Green lentil kofte Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green lentil kofte

To burn the 165 calories in 100 g:

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green lentil kofte Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Green lentil kofte Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green lentil kofte Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Green lentil kofte Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Green lentil kofte

🥙vs🥣

Green lentil kofte vs Green Lentils (Boiled)49 kcal more per 100 g

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Green lentil kofte vs Edamame44 kcal more per 100 g

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Green lentil kofte vs White Beans38 kcal more per 100 g

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Green lentil kofte vs Bean Stew with Meat45 kcal more per 100 g

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Foods Similar to Green lentil kofte

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

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Hummus

166 kcal

Frequently Asked Questions About Green lentil kofte

What is green lentil kofte?

Green lentil kofte is a Turkish-style, hand-shaped lentil dish, usually served cold or at room temperature. The patties have a hearty, slightly coarse texture and are commonly seasoned with herbs, onion, tomato paste and spices.

What ingredients are in green lentil kofte?

Green lentil kofte is commonly made with cooked green lentils, fine bulgur, onion, tomato paste, parsley and scallions. Cumin, paprika or chili are often added for seasoning, though ingredients vary between home recipes.

How do you make green lentil kofte?

To make green lentil kofte, cook the lentils until tender, drain excess water, then mix in fine bulgur and let it soften. Stir in cooked onion and seasoned tomato paste, fold in chopped herbs, cool the mixture, and shape it by hand.

Is green lentil kofte the same as Turkish red lentil kofte?

No, green lentil kofte uses whole green lentils, while Turkish red lentil kofte is made with red lentils that soften and break down during cooking. The green lentil version is usually more textured; the red lentil version tends to be smoother.

Why does green lentil kofte fall apart?

Green lentil kofte usually falls apart when the mixture is too wet or the bulgur has not softened enough to bind it. Drain the lentils well, let the bulgur absorb moisture, and cool the mixture before shaping the patties.

Can you make green lentil kofte without bulgur?

Yes, you can make green lentil kofte with cooked quinoa or buckwheat instead of bulgur. These alternatives change the texture, so add them gradually and make sure the mixture is firm enough to hold its shape before forming the patties.

Is green lentil kofte fried?

No, green lentil kofte is usually not fried. The lentils are cooked before the mixture is shaped, and the patties are traditionally served as they are, often chilled or at room temperature; frying creates a different texture.

What do you serve with green lentil kofte?

Green lentil kofte is often served on lettuce leaves with lemon wedges and fresh herbs. A crisp salad makes a good accompaniment, while yogurt or cacık can be served alongside it as part of a meal.

How long does green lentil kofte keep in the fridge?

Green lentil kofte keeps for about 3–4 days in a covered container in the refrigerator. The herbs can soften as it sits, so for the freshest texture, eat it soon after preparing it.

Can you freeze green lentil kofte?

Yes, green lentil kofte can be frozen. Freeze the patties in a single layer first so they do not stick together, then transfer them to a sealed container; thawed patties may be softer than freshly made ones.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026