Kibbeh B Laban

Kibbeh B Laban is a traditional Lebanese dish featuring spiced ground meat and bulgur wheat baked in a creamy yogurt sauce. This high-protein meal is both comforting and nutritious, perfect for a satisfying dinner.

Ingredients

• Bulgur wheat - 100 grams
• Ground lamb or beef - 250 grams
• Onion - 1 medium, finely chopped
• Pine nuts - 30 grams, toasted
• Cinnamon - 1 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Plain yogurt - 300 grams
• Garlic - 2 cloves, minced
• Egg - 1, beaten
• Fresh mint - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. Soak the bulgur wheat in warm water for about 30 minutes, then drain and squeeze out excess water.
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, cooking until browned. Stir in the toasted pine nuts, cinnamon, allspice, salt, and black pepper, then remove from heat.
5. In a large bowl, combine the soaked bulgur wheat with the meat mixture. Mix well and form into small oval-shaped patties.
6. In another bowl, whisk together the yogurt, minced garlic, and beaten egg until smooth.
7. In a greased baking dish, layer half of the kibbeh patties, pour half of the yogurt mixture over them, then add the remaining kibbeh patties on top, finishing with the rest of the yogurt mixture.
8. Drizzle the remaining tablespoon of olive oil over the top and bake in the preheated oven for about 30 minutes, or until the top is golden and set.
9. Remove from the oven, let cool slightly, and garnish with chopped fresh mint before serving.

Nutrition

• Calories: 520
• Protein: 35 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in vitamins and minerals from the yogurt and fresh herbs.

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