Recipes · Lebanese · Main Courses
Kibbeh (Baked Bulgur and Spiced Lamb Pie)
One serving has 681 kcal and 28 g protein, and at least a fifth of a woman's daily need of manganese (142%), cobalamin (115%), niacin (73%), zinc (72%), phosphorus (58%) and copper (49%). Ready in 75 minutes.
- Preparation: 40 min
- Cooking: 35 min
- Makes: 1 serving (227 g)
- Difficulty: Hard
- Diets: Dairy-free
- Contains: gluten, meat
Ingredients
- 50 g Bulgur
- 120 g Lamb, ground, raw
- 35 g Onions, raw
- 0.4 g Cinnamon
- 0.2 g Allspice
- 10 g Pine nuts
- 1 g Salt
- 10 g Olive oil
Method
- Soak the bulgur in cold water for 15 minutes, then drain very well and squeeze out excess moisture.
- Pulse or knead a third of the ground lamb with the soaked bulgur, half the onion, half the cinnamon and half the salt until it forms a smooth, cohesive paste; this is the shell.
- For the filling, cook the remaining onion in a little of the oil for 4-5 minutes, then add the remaining lamb, cinnamon, allspice and salt, and cook, breaking it up, for 6-8 minutes until browned and cooked through; stir in the pine nuts.
- Press half the bulgur-lamb shell mixture into an oiled baking dish, spread the cooked filling over it, then top with the remaining shell mixture, smoothing the surface.
- Score the top into a diamond pattern with a knife and brush with the remaining oil.
- Bake at 190 °C (375 °F) for 30-35 minutes until golden brown and cooked through; rest for 5-10 minutes, then cut along the scored lines to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 681 kcal | 32% |
| Carbohydrates | 43 g | |
| Water | 107 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 27.8 g | 58% |
| Tryptophan | 0.34 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.63 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.4 g | |
| Histidine | 0.81 g | |
| Fat | 45.6 g | |
| Monounsaturated | 20.8 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 14.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 87.6 mg | |
| Calcium | 52 mg | 5% |
| Copper | 0.44 mg | 49% |
| Iron | 3.8 mg | 21% |
| Magnesium | 136 mg | 44% |
| Manganese | 2.5 mg | 142% |
| Phosphorus | 407 mg | 58% |
| Potassium | 586 mg | 12% |
| Selenium | 24 µg | 44% |
| Sodium | 469 mg | |
| Zinc | 5.8 mg | 72% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 45.3 µg | 11% |
| Cobalamin (vitamin B12) | 2.8 µg | 115% |
| Choline | 105 mg | 25% |
| Vitamin A | 0.21 µg | 0% |
| Vitamin C | 2.8 mg | 4% |
| Vitamin D (D2 + D3) | 2.4 IU | 0% |
| Vitamin E | 2.6 mg | 18% |
| Vitamin K | 16.9 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.