Low Fat Kibbeh
Elevate your Middle Eastern-inspired meals with this delicious and healthy *Low Fat Kibbeh*. Made with lean ground beef, protein-packed bulgur wheat, and aromatic spices like cumin and allspice, this baked version of the classic dish is as nutritious as it is flavorful. The recipe uses minimal olive oil and avoids frying, making it perfect for those seeking a lighter twist on traditional kibbeh. A layer-by-layer assembly creates a beautifully compact dish that bakes to golden perfection, while fresh parsley and onion lend a burst of freshness to every bite. Quick to prepare and easy to serve, this low-fat kibbeh pairs wonderfully with a crisp salad or creamy yogurt dip for a wholesome, balanced meal that’s ideal for family dinners or casual gatherings.
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 150 grams fine bulgur wheat
- 1 large onion
- 25 grams fresh parsley
- 1 teaspoon ground cumin
- 0.5 teaspoon ground allspice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 250 milliliters water
Instructions
Preheat your oven to 180°C (350°F).
Rinse the bulgur wheat under cold water and then soak it in 250 milliliters of water for about 20 minutes until softened. Drain any excess water.
Peel and finely chop the onion. Roughly chop the fresh parsley.
In a large mixing bowl, combine the lean ground beef, soaked bulgur, onion, parsley, ground cumin, ground allspice, salt, and black pepper.
Mix the ingredients well using your hands until well combined. The mixture should be dough-like and hold together.
Lightly grease a medium-sized baking dish with half a tablespoon of olive oil.
Press half of the meat and bulgur mixture evenly into the base of the baking dish, ensuring it is compact and smooth.
Brush a little water over the surface to help smooth it out further.
Repeat the process with the remaining mixture by flattening it on top of the first layer.
Slice the kibbeh into square or diamond shapes, making sure to cut all the way through to the bottom layer.
Drizzle the remaining half tablespoon of olive oil on top.
Bake the kibbeh in the preheated oven for about 30 minutes or until firm and browned on top.
Remove from the oven and let it rest for a few minutes before serving.
Serve warm, alongside a fresh salad or yogurt dip.
Nutrition Facts
Calories |
1510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.9 g | 68% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 2754 mg | 120% | |
| Total Carbohydrate | 139.2 g | 51% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 10.4 g | ||
| Protein | 125.2 g | 250% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 178 mg | 14% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 1221 mg | 26% | |
*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.
