Vegetable Kibbeh

Vegetable Kibbeh is a flavorful and nutritious Lebanese dish made with bulgur wheat and a variety of fresh vegetables, perfect for a light meal or side dish. This vegan delight is packed with spices and herbs, offering a taste of authentic Middle Eastern cuisine.

Ingredients

• Fine bulgur wheat - 100 grams
• Water - 200 ml
• Zucchini - 1 medium, grated
• Carrot - 1 medium, grated
• Onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Fresh mint - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Pine nuts - 30 grams, toasted

Steps

1. In a bowl, pour 200 ml of water over the 100 grams of bulgur wheat and let it soak for about 30 minutes until soft.
2. While the bulgur soaks, heat 1 tablespoon of olive oil in a pan over medium heat and sauté the chopped onion until translucent.
3. Add the grated zucchini and carrot to the pan, and cook for another 5-7 minutes until softened. Stir in the chopped parsley, mint, cumin, allspice, salt, and black pepper.
4. Remove the pan from heat and let the vegetable mixture cool slightly.
5. Once the bulgur is ready, drain any excess water and combine it with the vegetable mixture in a large bowl. Mix thoroughly and add the toasted pine nuts.
6. Preheat the oven to 180°C (350°F). Grease a baking dish with the remaining tablespoon of olive oil.
7. Transfer the mixture to the greased baking dish, pressing it down evenly. Bake in the preheated oven for 25-30 minutes until the top is golden brown.
8. Remove from the oven and let it cool slightly before cutting into squares or wedges to serve.

Nutrition

• Calories: 250
• Protein: 7 g
• Carbs: 40 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables.

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