Low Fat Brazilian Kibe
Experience the vibrant flavors of the "Low Fat Brazilian Kibe," a lighter spin on the traditional Middle Eastern-inspired dish popular in Brazilian cuisine. Made with protein-packed lean ground beef and tender bulgur wheat, this recipe is infused with the aromatic charm of fresh mint, parsley, cinnamon, and allspice. Perfectly baked in the oven and delicately scored into appetizing diamond shapes, this healthier version is low in fat yet rich in taste—ideal for a wholesome family meal or a unique addition to your dinner table. With minimal prep and cooking time, you'll savor the warmth of authentic spices and the satisfying texture of kibe without the guilt. Add a drizzle of olive oil for a golden finish and serve it warm to impress guests and delight taste buds alike!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 500 grams lean ground beef
- 2 cups water
- 1 medium, finely chopped onion
- 0.25 cup, finely chopped fresh mint leaves
- 0.25 cup, finely chopped fresh parsley
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground allspice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- cooking spray
Instructions
Preheat the oven to 375°F (190°C).
Rinse the bulgur wheat under cold water and then place it in a bowl. Pour 2 cups of boiling water over it, cover, and let it soak for about 15 minutes or until all the water is absorbed and the bulgur is soft.
While the bulgur is soaking, prepare the beef mixture. In a large bowl, combine the lean ground beef, chopped onion, mint, parsley, cinnamon, allspice, salt, and black pepper. Mix thoroughly with your hands or a spatula until well-blended.
Drain any excess water from the bulgur, squeezing it by hand to remove as much liquid as possible if necessary.
Add the drained bulgur to the beef mixture and mix well until fully incorporated. This may take a few minutes to ensure the ingredients are evenly distributed.
Lightly grease a baking dish with cooking spray. Transfer the kibe mixture into the dish, pressing down firmly to create an even layer.
With a sharp knife, score the surface of the kibe into diamond shapes or squares. This helps it cook evenly and makes it easier to cut after baking.
Drizzle the olive oil over the top of the scored kibe.
Place the baking dish in the preheated oven and bake for approximately 35 minutes, or until the top is nicely browned and the kibe is cooked through.
Remove from the oven and let it rest for about 5 minutes before cutting along the scored lines and serving.
Nutrition Facts
Calories |
1628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 2761 mg | 120% | |
| Total Carbohydrate | 165.7 g | 60% | |
| Dietary Fiber | 42.1 g | 150% | |
| Total Sugars | 11.1 g | ||
| Protein | 130.9 g | 262% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 357 mg | 27% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 1545 mg | 33% | |
*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.
