Vegan
What else can I make with these ingredients?
This recipe may contain allergens
Çiğ Köfte
Medium 30 min~140 kcal 3/10
🥣
Tokat Bat Mezze
Fine bulgur, green lentils, tomato paste, herbs, and walnuts make this cool Tokat mezze.
Medium⏱️ 38 min📖 1 min readServes 6~260 kcal🇹🇷 Turkish🌍 Full translation
20 min prep 18 min cook
- Vegan
- #Budget-Friendly
- Vegetarian
- #Summer
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 38 min- Prep20 min
- Cooking18 min
Ingredients
6 servings
Quick:
- 1 glass(~200 ml) green lentils
- 1 glass(~200 ml) fine bulgur
- 0.8 glass(~160 ml) walnuts
- 2 tbsp(~30 ml) tomato paste
- 3 tbsp(~45 ml) pomegranate molasses
- 0.5 bunch parsley
- 5 sprig spring onions
- 1 tsp(~5 ml) salt
What else can I make with these ingredients?
Instructions
- 1
Boil the lentils for 18 minutes, keeping them firm.
18 min18:00 - 2
Soak the fine bulgur in hot lentil water for 10 minutes.
10 min10:00 - 3
Loosen tomato paste, pomegranate molasses, and salt in a wide bowl.
- 4
Mix in lentils, bulgur, walnuts, and chopped greens.
- 5
Serve cold while the mixture still has a loose, juicy texture.
💡 Tip: Soaking bulgur with hot lentil water keeps the grains pleasantly firm.
🍽️ Serving suggestion: Serve cold with vine leaves and thin lavash.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Protein source
- Iron
- Vitamin C
- Magnesium
- Fiber
Nutrition (per serving)
~260
kcal calories
10
g protein
38
g carbs
8
g fat
Protein 15%Carbs 58%Fat 27%
GI 29 · Low GIGL 11 · Medium GL
6.1g
Sugar
4.7g
Fiber
393.7mg
Sodium
0.9g
Saturated fat
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
Satiety (per serving)
5/10Moderate satiety, fine between meals
This recipe may contain allergens
- Gluten
- Tree nuts
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Tokat Bat Mezze make?
This recipe serves 6.How long does Tokat Bat Mezze take?
Prep 20 minutes, cooking 18 minutes; 38 minutes in total.Is Tokat Bat Mezze difficult?
This recipe is rated medium.How many calories does Tokat Bat Mezze have?
Approximately 260 kcal per serving. Protein: 10g, carbs: 38g, fat: 8g.Which allergens does Tokat Bat Mezze contain?
This recipe contains Gluten, Tree nuts. Check it against your dietary needs.How many ingredients does Tokat Bat Mezze need?
This recipe needs 8 ingredients.Is Tokat Bat Mezze filling?
Satiety bar per serving is 5/10; moderately filling, suitable between meals. The score is based on protein, fiber and the satiety index.
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