Kibbeh B'laban

Kibbeh B'laban is a savory Lebanese baked dish featuring spiced minced meat encased in a layer of fine bulgur wheat, served with a tangy yogurt sauce. This high-protein meal is both hearty and comforting, perfect for sharing with loved ones.

Ingredients

• Bulgur wheat - 100 grams
• Ground lamb or beef - 200 grams
• Onion - 1 medium, finely chopped
• Pine nuts - 30 grams, toasted
• Ground cinnamon - 1 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Plain yogurt - 200 grams
• Garlic - 1 clove, minced
• Lemon juice - 1 tablespoon
• Fresh mint - 1 tablespoon, chopped

Steps

1. Preheat the oven to 180°C (350°F).
2. Soak the bulgur wheat in warm water for 30 minutes, then drain and squeeze out excess water.
3. In a skillet, heat 1 tablespoon of olive oil over medium heat and sauté the chopped onion until translucent.
4. Add the ground meat, pine nuts, cinnamon, allspice, salt, and black pepper to the skillet, cooking until the meat is browned and cooked through. Let the mixture cool slightly.
5. In a bowl, combine the soaked bulgur with the meat mixture, mixing well to combine.
6. Press half of the bulgur and meat mixture into a greased baking dish to form an even base.
7. In a separate bowl, mix the yogurt, minced garlic, lemon juice, and chopped mint. Spread this yogurt mixture evenly over the base layer in the baking dish.
8. Top with the remaining bulgur and meat mixture, pressing down gently to form an even top layer.
9. Drizzle the remaining tablespoon of olive oil on top and bake in the preheated oven for 30 minutes, or until golden brown.
10. Remove from the oven and let cool for a few minutes before slicing and serving.

Nutrition

• Calories: 500
• Protein: 30 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 7 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains healthy fats from olive oil and pine nuts, beneficial for heart health.

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