Çiğ köfte, a traditional Turkish dish, has a rich history dating back centuries. Originally crafted with raw minced meat, it has evolved to include a vegetarian version, typically made with bulgur wheat. This adaptation arose due to health concerns and dietary preferences, but it maintains the bold flavors and aromatic spices of the original. The recipe involves mixing bulgur with a fiery blend of spices, kneading it into a paste-like consistency, and shaping it into small, flavorful bites. The result is a delightful treat enjoyed as a snack or part of a meal, offering a taste of Turkish culinary tradition with a contemporary twist.

Ingredients:

- 1 cup fine bulgur

- 1 onion, finely grated

- 2 tablespoons tomato paste

- 2 tablespoons pepper paste (optional for extra heat)

- 2 tablespoons olive oil

- 1 tablespoon hot red pepper flakes (adjust to taste)

- 1 tablespoon ground cumin

- 1 tablespoon ground coriander

- 1 tablespoon paprika

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/2 cup chopped fresh parsley

- Lettuce leaves, lemon wedges, and pomegranate molasses for serving (optional)

Method:

1. Place the bulgur in a large mixing bowl. Pour boiling water over it until the bulgur is covered. Let it sit for about 10 minutes until the bulgur softens.

2. Drain any excess water from the bulgur using a fine mesh strainer or cheesecloth, pressing down to remove as much liquid as possible.

3. Add the grated onion, tomato paste, pepper paste (if using), olive oil, red pepper flakes, ground cumin, ground coriander, paprika, salt, and black pepper to the softened bulgur. Mix well until everything is thoroughly combined.

4. Once the mixture is well combined, knead it with your hands for a few minutes until it becomes smooth and pliable.

5. Fold in the chopped fresh parsley until evenly distributed throughout the mixture.

6. To serve, take a small portion of the mixture and shape it into a small oval or round ball using your hands. Repeat with the remaining mixture.

7. Serve the çiğ köfte on lettuce leaves with lemon wedges on the side for squeezing over the top. Optionally, drizzle with pomegranate molasses for added flavor.

Enjoy your delicious vegetarian çiğ köfte!

Nutrition Value:

1. Fine Bulgur:

  - Calories: Approximately 150 kcal per cup

  - Carbohydrates: Around 34 grams

  - Protein: About 6 grams

  - Fat: Less than 1 gram

  - Sodium: Minimal, less than 5 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: Rich in fiber, manganese, magnesium, and iron. Provides energy, aids digestion, and promotes heart health.

2. Onion:

  - Calories: Approximately 45 kcal per medium onion

  - Carbohydrates: Around 11 grams

  - Protein: About 1 gram

  - Fat: Less than 1 gram

  - Sodium: Minimal, less than 5 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: High in vitamin C, vitamin B6, and potassium. Contains antioxidants and anti-inflammatory compounds, supports immune function, and may help regulate blood sugar levels.

3. Tomato Paste:

  - Calories: Approximately 30 kcal per tablespoon

  - Carbohydrates: Around 7 grams

  - Protein: About 1 gram

  - Fat: Less than 1 gram

  - Sodium: Around 20 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: Good source of vitamin C, vitamin K, and potassium. Contains lycopene, a powerful antioxidant that may reduce the risk of certain diseases, including cancer and heart disease.

4. Pepper Paste (optional):

  - Nutritional content varies depending on the type of pepper used and any added ingredients like oil or salt.

5. Olive Oil:

  - Calories: Approximately 120 kcal per tablespoon

  - Carbohydrates: None

  - Protein: None

  - Fat: About 14 grams (mainly monounsaturated fats)

  - Sodium: Minimal, less than 5 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: Rich in monounsaturated fats and antioxidants, particularly vitamin E. Supports heart health, reduces inflammation, and may lower the risk of chronic diseases.

6. Hot Red Pepper Flakes:

  - Nutritional content varies depending on the amount used. Typically low in calories and carbohydrates but can be high in sodium.

7. Ground Cumin:

  - Calories: Approximately 8 kcal per teaspoon

  - Carbohydrates: Around 1 gram

  - Protein: Less than 1 gram

  - Fat: Less than 1 gram

  - Sodium: Minimal, less than 5 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: Good source of iron, manganese, and antioxidants. May aid digestion, boost immune function, and provide anti-inflammatory benefits.

8. Ground Coriander:

  - Similar nutritional profile to ground cumin. Rich in antioxidants and may have antimicrobial properties.

9. Paprika:

  - Nutritional content varies depending on the type of paprika (sweet, smoked, hot).

  - Generally low in calories and carbohydrates but may contain moderate amounts of vitamin A, vitamin E, and antioxidants.

10. Salt:

  - Sodium content varies depending on the type and amount used. Should be used in moderation to avoid excessive sodium intake, which can contribute to high blood pressure and other health issues.

11. Black Pepper:

  - Calories: Minimal

  - Carbohydrates: Minimal

  - Protein: Minimal

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of vitamin K and manganese. May enhance nutrient absorption and provide antioxidant benefits.

12. Fresh Parsley:

  - Calories: Approximately 22 kcal per 1/2 cup

  - Carbohydrates: Around 4 grams

  - Protein: About 2 grams

  - Fat: Less than 1 gram

  - Sodium: Minimal, less than 5 milligrams

  - Cholesterol: None

  - Vitamins and Minerals: High in vitamins A, C, and K, as well as folate, iron, and potassium. Contains antioxidants and may have anti-inflammatory properties.

13. Lettuce Leaves, Lemon Wedges, and Pomegranate Molasses for Serving (optional):

  - Nutritional content varies. Lettuce provides vitamins A and K, lemon wedges offer vitamin C, and pomegranate molasses may contain antioxidants and beneficial nutrients from pomegranate juice.

Overall, this dish is nutritious, providing a balance of carbohydrates, protein, healthy fats, vitamins, and minerals. It's particularly rich in fiber, antioxidants, and anti-inflammatory compounds, making it a flavorful and wholesome choice.