Protein-Rich Vegan Lentil & Bulgur Kofte | Healthy Armenian Plant-Based Recipe

Описание: If you’re looking for a flavorful, nourishing and budget-friendly vegan recipe, this Armenian Red Lentil & Bulgur Kofte is a must-try 🌿

Known also as Iche Kofte (Kufte), this dish is made with red lentils, fine bulgur, fresh herbs, spices and lemon — creating a soft, savory kofte that’s full of protein and naturally plant-based.

This recipe is perfect for:
✔️ Healthy weeknight meals
✔️ Vegan or vegetarian mezze platters
✔️ Meal prep & gatherings
✔️ Anyone trying to eat more lentils in a delicious way

There’s no meat, no dairy and no complicated steps. Once shaped, these kofte are ready to enjoy!

✨ Serving Tip:
Place them on crisp lettuce leaves, garnish with pomegranate seeds for a pop of color and enjoy them wrapped by hand for an authentic experience.

This is a beloved Armenian classic that proves simple ingredients can create unforgettable flavor. If you love wholesome, traditional plant-based food, this recipe belongs in your kitchen.

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Ingredients:
1 cup red dry lentils
1½ cups fine bulgur (#1)
3½ cups boiling water
1 medium to large onion, finely minced or grated
3 tbsp cooking oil
2½ tbsp tomato paste
1.5 tbsp red pepper paste (optional)
1 tsp paprika
½ tsp black pepper
½ tsp cayenne pepper (adjust to taste)
4–5 green onions, finely chopped
⅔ cup fresh parsley, finely chopped
½ cup fresh cilantro, finely chopped
Juice of 1 lemon (zest optional)
Salt, to taste
Green lettuce leaves, for serving
Pomegranate seeds (optional, for garnish)

Instructions
1. Add the red lentils and boiling water to a saucepan. Bring to a boil, then reduce the heat to minimum and simmer gently for about 8–10 minutes, until the lentils are soft and most of the liquid has been absorbed.

2. Stir in the fine bulgur, remove the pot from the heat, cover with a lid and allow it to rest for 15–20 minutes so the bulgur can fully soften.

3. While the lentil mixture is resting, heat the oil in a skillet over medium heat. Add the finely chopped onion and cook until lightly caramelized.

4. Mix in the tomato paste, red pepper paste (if using), paprika, black pepper, and cayenne. Cook the mixture for another 2–3 minutes, stirring constantly to bring out the flavors.

5. Transfer the warm onion and spice mixture to the lentil-bulgur base. Season with salt and mix thoroughly until well combined. Let the mixture cool to room temperature.

6. Once cooled, fold in the green onions, parsley, cilantro and fresh lemon juice until evenly distributed.

7. Shape the mixture into small logs or balls using your hands.

8. Arrange the kofte on fresh lettuce leaves and garnish with pomegranate seeds if desired.

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