High Protein Brazilian Kibe
Elevate your weeknight dinner with this High Protein Brazilian Kibe, a modern twist on a classic Middle Eastern-inspired Brazilian dish. Packed with lean ground beef and nutrient-rich bulgur wheat, this savory baked kibe offers a perfect balance of protein and wholesome grains. The addition of fresh mint, parsley, and aromatic spices like cumin and cayenne pepper infuses each bite with a burst of authentic flavor, while toasted pine nuts provide a satisfying crunch. This recipe is simple to prepare yet bursting with complexity, featuring a unique layering and diamond-scoring technique that ensures an impressive presentation. Serve it hot with a refreshing side of tahini or mint yogurt sauce for a complete meal that’s both nourishing and delicious. Perfect for feeding a crowd or meal prepping, this high-protein dish will quickly become a favorite in your kitchen!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 pound lean ground beef
- 1 large, finely chopped onion
- 0.25 cup, finely chopped fresh mint leaves
- 0.25 cup, finely chopped fresh parsley
- 2 minced garlic cloves
- 3 tablespoons olive oil
- 1.5 teaspoons salt
- 0.5 teaspoons ground black pepper
- 1 teaspoon ground cumin
- 0.25 teaspoon cayenne pepper
- 0.25 cup pine nuts
Instructions
Preheat your oven to 375°F (190°C).
Place the bulgur wheat in a bowl and cover it with warm water. Let it soak for 20 minutes. Drain well by pressing it through a fine sieve to remove excess water.
In a large mixing bowl, combine the drained bulgur wheat and ground beef. Mix until well incorporated.
Add the finely chopped onion, mint, parsley, minced garlic, 2 tablespoons of olive oil, salt, black pepper, ground cumin, and cayenne pepper to the beef mixture.
Knead the mixture by hand until all ingredients are evenly combined. Adjust seasoning if needed according to taste.
In a small skillet, heat the remaining tablespoon of olive oil over medium heat. Add the pine nuts and toast them lightly until golden brown, stirring frequently to avoid burning. Set aside to cool slightly.
Grease a 9x13 inch baking dish with a small amount of olive oil.
Press half of the beef mixture into the bottom of the prepared dish, spreading it evenly.
Sprinkle the toasted pine nuts over the bottom layer.
Cover the pine nuts with the remaining beef mixture, spreading it evenly and pressing gently to ensure a compact layer.
Score the surface of the kibe with a knife to create a diamond pattern, cutting about halfway through.
Bake in the preheated oven for 35-40 minutes, until the top is browned and the edges pull away from the sides of the dish.
Allow the kibe to rest for a few minutes before slicing and serving. Enjoy with a side of tahini or mint yogurt sauce.
Nutrition Facts
Calories |
2070 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.7 g | 130% | |
| Saturated Fat | 22.8 g | 114% | |
| Polyunsaturated Fat | 15.5 g | ||
| Cholesterol | 281 mg | 94% | |
| Sodium | 3903 mg | 170% | |
| Total Carbohydrate | 176.8 g | 64% | |
| Dietary Fiber | 43.7 g | 156% | |
| Total Sugars | 14.8 g | ||
| Protein | 127.4 g | 255% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 1889 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
