Kibe

Kibe is a delicious and healthy Brazilian appetizer made with bulgur wheat and lean ground meat, seasoned to perfection. This dish offers a delightful balance of flavors and textures, making it a perfect starter or snack.

Ingredients

• Bulgur wheat - 100 grams
• Lean ground beef - 150 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Lemon juice - 1 tablespoon
• Water - 300 milliliters

Steps

1. In a bowl, soak the bulgur wheat in 300 milliliters of water for about 20 minutes or until it absorbs the water and softens.
2. In a skillet, heat the olive oil over medium heat and sauté the chopped onion and minced garlic until translucent.
3. Add the lean ground beef to the skillet and cook until browned, breaking it apart with a spatula. Season with cumin, salt, and black pepper.
4. Once the meat is cooked, remove from heat and let it cool slightly. Then mix in the soaked bulgur, chopped parsley, and lemon juice.
5. Shape the mixture into small oval or round patties (about 5 cm in diameter).
6. Place the kibe on a baking tray and refrigerate for 10 minutes to firm up.
7. Preheat the oven to 200°C (390°F).
8. Bake the kibe for 15-20 minutes or until golden brown, flipping halfway through.

Nutrition

• Calories: 250
• Protein: 18 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 1 g
• Sodium: 400 mg
• Cholesterol: 50 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.3 L

Health Benefits

• Rich in protein which supports muscle growth and repair.
• High in fiber, promoting digestive health and satiety.

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