Köfteli Bulgur

Köfteli Bulgur is a hearty Turkish dish featuring tender, spiced meatballs served over aromatic bulgur wheat, making it a perfect comfort food for any occasion. This high-protein meal is not only satisfying but also packed with flavors that transport you to the streets of Turkey.

Ingredients

• Bulgur wheat - 150 grams
• Ground beef - 200 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Parsley - 2 tablespoons, finely chopped
• Tomato paste - 1 tablespoon
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Water - 400 ml

Steps

1. In a mixing bowl, combine the ground beef, half of the chopped onion, minced garlic, parsley, cumin, paprika, salt, and black pepper. Mix thoroughly and shape into small meatballs, about 2.5 cm in diameter.
2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the meatballs and cook for about 8-10 minutes, turning occasionally until browned on all sides. Remove and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil and the rest of the chopped onion. Sauté until translucent, about 3-4 minutes.
4. Stir in the tomato paste and cook for another minute until well combined with the onions.
5. Add the bulgur wheat to the skillet and stir to coat with the tomato mixture. Pour in the water, bring to a boil, then reduce the heat to low, cover, and simmer for about 12-15 minutes until the bulgur is tender and has absorbed the water.
6. Return the meatballs to the skillet, gently folding them into the bulgur. Cover and cook for an additional 5 minutes to heat the meatballs through.
7. Remove from heat, let it sit for a few minutes, then fluff the bulgur with a fork before serving.

Nutrition

• Calories: 600
• Protein: 30 g
• Carbs: 64 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 80 mg
• Total Fat: 22 g
• Saturated Fat: 6 g
• Unsaturated Fat: 16 g
• Water: 0.4 L

Health Benefits

• High in protein from the ground beef, supporting muscle growth and repair.
• Rich in fiber from bulgur, promoting digestive health and keeping you full longer.

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