1- Combine red lentils, salt and a cup of water (or until covers the lentils) in a pot.
2- Over medium heat, simmer the lentils for about 10 minutes or until water evaporates.
3- Add bulgur to the pot, stir and cover with a lid and continue simmering for 3 more minutes.
4- In a separate pot, fry diced onions in 2 tbsp vegetable oil until golden.
5- Add tomato paste, stew seasoning (Advieh), Ground Chili Pepper.
6- Mash a garlic clove into the pot, stir until well combined.
7- Mash up the cooked bulgur/red lentils together.
8- Add the mashed lentils/bulgur to fried onions and stir thoroughly.
9- Add minced parsley to the pot and continue stirring until well combined.
10- Take one spoon of the mixture, shape the mixture as you preferred using the palm of your hand.
Serve cold with a fresh lime on the side.
KOOFTEH DAL ADASI CALORIES & NUTRITION VALUES
Koofteh dal adasi (red lentils and bulgur) is served cold with a fresh lime. Red lentils are an excellent source of protein. It’s one of the recommended ingredients for vegetarian and vegan foods.
Red Lentils contain good amounts of anti oxidants. They are known to be very beneficial to heart. They’re also very high in dietary fiber.
Bulgur is also high in dietary fiber. it’s a good source of vitamin B.
Combination of lentils and bulgur makes a great koofteh that can help you lose weight while getting protein and protecting your heart needs.
Koofteh dal adasi contains high amounts of vitamin C, not including the fresh lime served with koofteh. It’s also very high in vitamin B6 and manganese.
3.5 oz (100 g) of koofteh dal adasi has 253 calories and 56 calories from fat. it contains almost 13 percent protein.
1 Cup Red Lentils
1/2 Cup Bulgur
2.5 oz (70g) Fresh Parsley
1 Tbsp Tomato Paste
1 Garlic Clove
2 Tbsp Vegetable Oil
1/4 Tsp Stew Seasoning (Advieh)
Stew Seasoning, ADvieh Khoresht
Salt, Ground Chili Pepper
1- Dice the onion.
2- Mince the fresh parsley.
3- Wash and clean the red lentils.