Kibbeh Labanieh

Kibbeh Labanieh is a traditional Lebanese dish featuring spiced bulgur wheat and minced meat dumplings served in a tangy yogurt sauce. This high-protein meal is both hearty and comforting, perfect for a satisfying dinner.

Ingredients

• Fine bulgur wheat - 100 grams
• Ground lamb or beef - 200 grams
• Onion, finely chopped - 1 medium (about 100 grams)
• Pine nuts - 30 grams
• Ground cinnamon - 1 teaspoon
• Ground allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Plain yogurt - 400 grams
• Garlic, minced - 2 cloves
• Fresh mint, chopped - 2 tablespoons
• Olive oil - 1 tablespoon
• Water - 500 milliliters

Steps

1. Soak the bulgur wheat in water for 30 minutes, then drain and squeeze out excess water.
2. In a pan, heat olive oil over medium heat and sauté the chopped onions until translucent, about 5 minutes.
3. Add the ground lamb or beef to the pan and cook until browned, about 7-10 minutes. Stir in the pine nuts, cinnamon, allspice, salt, and black pepper.
4. In a bowl, combine the soaked bulgur wheat with the meat mixture. Mix well and form the mixture into small oval-shaped dumplings (kibbeh).
5. In a large pot, bring 500 ml of water to a boil. Carefully add the kibbeh dumplings and simmer for about 15 minutes until they are cooked through.
6. In a separate bowl, mix the yogurt with minced garlic, a pinch of salt, and chopped mint.
7. Once the kibbeh are cooked, remove them from the pot and place them in a serving dish. Pour the yogurt mixture over the kibbeh and serve warm.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 700 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

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

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