Kibe Assado

Kibe Assado is a delicious and protein-packed Brazilian appetizer made from bulgur wheat and ground meat, offering a delightful blend of spices and textures. This baked version is healthier yet retains the traditional flavors, making it a perfect snack or starter.

Ingredients

• Bulgur wheat - 100 grams
• Ground beef - 200 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Water - 250 milliliters
• Pine nuts - 30 grams (optional)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a bowl, combine the bulgur wheat with 250 ml of water and let it soak for 30 minutes until it absorbs the water and softens.
3. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are fragrant and translucent.
4. Add the ground beef to the skillet, cooking until browned. Stir in the cumin, paprika, salt, and black pepper, mixing well. Remove from heat.
5. In a large bowl, combine the soaked bulgur, sautéed beef mixture, chopped parsley, and pine nuts (if using). Mix until well incorporated.
6. Transfer the mixture to a greased baking dish, pressing it down evenly.
7. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown.
8. Remove from the oven and let it cool for a few minutes before slicing into squares or diamonds. Serve warm.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, aiding in digestion and promoting satiety.

Tags