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Mercimek köfte Calories
Plant protein, fiber, vegan, spiced
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Mercimek köfte has 170 calories. It contains 30 g of carbs, 6.5 g of protein, 2.5 g of fat and 5.5 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Mercimek köfte?
Mercimek köfte is a Turkish meat-free dish made by mixing cooked red lentils with fine bulgur, onion, tomato or pepper paste, and spices. The mixture is kneaded and shaped into small, ridged finger-length pieces; despite the word köfte, it contains no meat.
Soft with a slight graininess, it is usually served at room temperature with lettuce leaves and lemon. In Turkey, it often appears as a meze, at gatherings, or alongside tea; it also makes an easy lunch. Lentils and bulgur give it plant protein and fibre, with 5.5 g of fibre per 100 g. Serve it with extra greens and lemon for a fresh, satisfying plate.
Mercimek köfte Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
30g
· 11% DV
Protein
6.5g
· 13% DV
Fat
2.5g
· 3% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 15% · Fat 14%
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Mercimek köfte Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Folate
45µg · 11% DV
Biotin
2.5µg · 8% DV
B6
0.13mg · 8% DV
Minerals
Sodium
320mg · 14% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
210mg · 6% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Mercimek köfte?
Nutrient density
High
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
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.
Mercimek köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mercimek köfte
To burn the 170 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Mercimek köfte 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 Mercimek köfte Contain Allergens?
No known major allergens
Which Diets Is Mercimek köfte 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
Mercimek köfte Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Frequently Asked Questions About Mercimek köfte
What is mercimek köfte made of?
Mercimek köfte is made with red lentils and fine bulgur, usually mixed with sautéed onion, tomato or pepper paste, olive oil, and spices. Chopped parsley and spring onions are commonly kneaded in near the end, then the mixture is shaped by hand.
How do you make mercimek köfte?
To make mercimek köfte, simmer red lentils until soft, stir in fine bulgur, and cover until the bulgur absorbs the moisture. Knead in cooked onion, paste, and seasonings; once the mixture cools enough to handle, add herbs and shape it into small ridged pieces.
Does mercimek köfte contain meat?
No, traditional mercimek köfte is made from red lentils and bulgur, not meat. Its name can sound like a meatball, but the lentil mixture is shaped by hand and served uncooked after mixing; recipes may vary in their seasonings and herbs.
What kind of bulgur is used for mercimek köfte?
Fine bulgur, often sold as köftelik bulgur, is used for mercimek köfte. It softens in the hot lentil mixture without separate boiling and helps the mixture hold its shape; coarse bulgur stays too firm and gives the köfte a different texture.
Why does mercimek köfte fall apart?
Mercimek köfte usually falls apart when the bulgur has not softened fully or the mixture has not been kneaded enough. Let the bulgur absorb the hot lentils’ moisture, then knead once the mixture is cool enough to handle. Add a little warm water if it feels dry.
How is mercimek köfte served?
Mercimek köfte is usually served at room temperature or chilled, often arranged on lettuce leaves with lemon wedges. Squeeze lemon over each piece or wrap it in a lettuce leaf; the fresh, tangy accompaniments balance the seasoned lentil-and-bulgur mixture.
Can you make mercimek köfte ahead of time?
Yes, mercimek köfte can be made ahead and chilled before serving. Shape it once the mixture is cool, then cover and refrigerate; add or arrange delicate greens shortly before serving so they stay fresh and do not become limp.
How long does mercimek köfte keep in the fridge?
Mercimek köfte keeps for about 2–3 days in a sealed container in the refrigerator. Store it promptly after serving, and keep lettuce and lemon separate until you eat it so the köfte does not become damp.
Can you freeze mercimek köfte?
Yes, mercimek köfte can be frozen, though thawing may soften its herbs and change the texture. Freeze portions in an airtight container, thaw them in the refrigerator, and avoid refreezing. For a fresher finish, add chopped parsley and spring onion after thawing.
Is mercimek köfte the same as Turkish içli köfte?
No, mercimek köfte and içli köfte are different dishes. Mercimek köfte is a red-lentil and bulgur mixture shaped without a filling, while içli köfte has a bulgur shell enclosing a seasoned filling, commonly made with minced meat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.