Low Sodium Brazilian Kibe
Discover the flavors of this Low Sodium Brazilian Kibe, a wholesome and heart-healthy twist on the traditional Lebanese-inspired Brazilian dish. Made with tender bulgur wheat, lean ground beef, and aromatic spices like cumin, paprika, and allspice, this baked kibe is bursting with savory, herbaceous flavor without relying on sodium. The addition of fresh mint, garlic, and a splash of lemon juice adds a bright, refreshing balance to the hearty base. Perfectly baked with a golden top, this dish is not only delicious but also a great option for those seeking lower sodium meals. Enjoy it as a flavorful entrée or a unique side dish—comfort food never tasted so light and satisfying!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 lb lean ground beef
- 1 medium onion
- 3 garlic cloves
- 0.5 cup fresh mint leaves
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp ground cumin
- 0.5 tsp ground black pepper
- 1 tsp paprika
- 0.5 tsp ground allspice
Instructions
Start by placing 1 cup of bulgur wheat in a large bowl. Pour 2 cups of boiling water over the bulgur. Cover and let it sit for 20 minutes to fully absorb the water and become tender.
While the bulgur is soaking, finely chop 1 medium onion, mince 3 garlic cloves, and finely chop 0.5 cup of fresh mint leaves.
In a large mixing bowl, combine 1 lb of lean ground beef, chopped onion, minced garlic, mint, and the soaked bulgur wheat (after draining any excess water).
Season the mixture with 2 tbsp of olive oil, 2 tbsp of fresh lemon juice, 1 tsp of ground cumin, 0.5 tsp of ground black pepper, 1 tsp of paprika, and 0.5 tsp of ground allspice. Mix everything thoroughly until well incorporated.
Preheat your oven to 375°F (190°C).
Grease a shallow baking dish with a little olive oil or use non-stick spray.
Transfer the kibe mixture into the prepared baking dish, spreading it evenly and pressing down firmly to compact the mixture.
Score the top lightly with a knife, creating a diamond pattern. This will help it cook evenly and allow the flavors to meld.
Bake in the preheated oven for about 30 minutes, or until the top is golden brown and the meat is fully cooked through.
Once done, remove from the oven and allow it to rest for a few minutes. Cut along the scored lines and serve warm.
Nutrition Facts
Calories |
1745 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.3 g | 84% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 281 mg | 94% | |
| Sodium | 360 mg | 16% | |
| Total Carbohydrate | 179.9 g | 65% | |
| Dietary Fiber | 47.4 g | 169% | |
| Total Sugars | 15.1 g | ||
| Protein | 125.4 g | 251% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 526 mg | 40% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 1969 mg | 42% | |
*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.
