Kibbeh Soup

Kibbeh Soup is a hearty and flavorful Lebanese dish that combines tender bulgur wheat dumplings with a savory broth infused with spices. This high-protein soup is perfect for a comforting meal that warms the soul.

Ingredients

• Bulgur wheat - 100 grams
• Ground beef (or lamb) - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Cinnamon - 1/2 teaspoon
• Allspice - 1/2 teaspoon
• Nutmeg - 1/4 teaspoon
• Vegetable broth - 800 milliliters
• Tomato paste - 2 tablespoons
• Parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Olive oil - 1 tablespoon
• Lemon - 1, juiced

Steps

1. Soak the bulgur wheat in warm water for 30 minutes, then drain and squeeze out excess water.
2. In a mixing bowl, combine the soaked bulgur, ground beef, half of the chopped onion, cinnamon, allspice, nutmeg, salt, and black pepper. Mix until well combined.
3. Form the mixture into small oval-shaped dumplings (kibbeh) and set aside.
4. In a large pot, heat olive oil over medium heat. Add the remaining onion and garlic, sautéing until softened and translucent.
5. Add the vegetable broth and tomato paste to the pot, stirring well to combine.
6. Bring the soup to a gentle boil and then carefully add the kibbeh dumplings. Reduce heat to a simmer and cook for 20 minutes, or until the dumplings are cooked through.
7. Stir in the chopped parsley and lemon juice just before serving. Adjust seasoning with salt and pepper to taste.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 6 g
• Unsaturated Fat: 10 g
• Water: 0.8 L

Health Benefits

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

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