Kibbeh Bil Laban

Kibbeh Bil Laban is a traditional Lebanese dish featuring tender bulgur wheat dumplings filled with spiced ground meat, served in a delicious yogurt sauce. This healthy breakfast option is both nutritious and satisfying, perfect for starting your day.

Ingredients

• Bulgur wheat - 100 grams
• Ground lamb or beef - 150 grams
• Onion - 1 medium, finely chopped
• Pine nuts - 30 grams, toasted
• Ground cinnamon - 1/2 teaspoon
• Ground allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/4 teaspoon
• Yogurt - 250 grams (preferably low-fat)
• Garlic - 1 clove, minced
• Olive oil - 1 tablespoon
• Fresh mint - a handful, chopped (for garnish)

Steps

1. Soak the bulgur wheat in warm water for about 30 minutes until softened, then drain and squeeze out excess water.
2. In a skillet, heat olive oil over medium heat and sauté the chopped onion until translucent, about 5 minutes.
3. Add the ground meat to the skillet, stirring well to break it up, and cook until browned, about 5-7 minutes.
4. Stir in the toasted pine nuts, cinnamon, allspice, salt, and black pepper, then remove from heat and let it cool slightly.
5. In a mixing bowl, combine the soaked bulgur wheat with the cooled meat mixture, mixing well to form a dough-like consistency.
6. Shape the mixture into oval dumplings, about the size of a golf ball, and set aside.
7. In a separate bowl, combine yogurt, minced garlic, and a pinch of salt, mixing well to make the yogurt sauce.
8. In a large pot, bring water to a boil and gently add the dumplings, cooking for about 10-12 minutes until they float to the surface.
9. Remove the dumplings with a slotted spoon and place them in a serving dish, then pour the yogurt sauce over them.
10. Garnish with chopped fresh mint and serve warm.

Nutrition

• Calories: 430
• Protein: 25 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

Tags