Baked Kibbeh

Baked Kibbeh is a flavorful Lebanese dish made from spiced ground meat and bulgur wheat, layered and baked to perfection. This healthy version is packed with protein and fiber, making it a satisfying lunch option.

Ingredients

• Bulgur wheat - 100 grams
• Ground lamb or beef - 200 grams
• Onion - 1 medium, finely chopped
• Pine nuts - 30 grams, toasted
• Fresh parsley - 2 tablespoons, chopped
• Ground allspice - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Water - 250 milliliters

Steps

1. Preheat the oven to 180°C (350°F).
2. Soak the bulgur wheat in water for about 30 minutes or until tender, then drain.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat, add the chopped onion, and sauté until translucent.
4. Add the ground meat to the skillet and cook until browned, breaking it up with a spoon.
5. Stir in the toasted pine nuts, parsley, allspice, cinnamon, salt, and black pepper. Mix well and remove from heat.
6. In a mixing bowl, combine the soaked bulgur wheat with half of the meat mixture, mixing thoroughly.
7. In a greased baking dish, spread half of the bulgur mixture evenly as the base layer.
8. Layer the remaining meat mixture over the bulgur base, pressing down gently.
9. Top with the remaining bulgur mixture, smoothing it out with a spatula.
10. Drizzle the remaining olive oil over the top layer and score the surface with a knife to create diamond shapes.
11. Bake in the preheated oven for 30-35 minutes, or until the top is golden brown.
12. Allow to cool for a few minutes before slicing and serving warm.

Nutrition

• Calories: 400
• Protein: 25 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 1 g
• Sodium: 400 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

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

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