Kibbeh

Moderate nutritional value

Levantine fried croquettes of bulgur and beef filled with spiced meat.

Kibbeh — photo 1

Kibbeh are Levantine croquettes with a shell of fine bulgur kneaded with lean ground beef and onion, stuffed with spiced ground beef, onion and pine nuts and deep-fried. Three pieces (about 170 g) have around 475 kcal, 22 g protein and 31 g fat, 6 g of it saturated, plus about 650 mg of sodium. Serve them with plain yogurt and a salad rather than with bread or fries.

Macronutrients Distribution

Protein: 13g (27.1%)
Fat: 19g (39.6%)
Carbs: 16g (33.3%)
Fiber: 2.8g

Basic Nutritional Info

NutrientValueDV
Protein13g23.2%
Fat19g27.1%
Carbs16g5.3%
Simple Sugars5.6gEstimate
Complex Carbs7.6gEstimate
Fiber2.8g11.2%
Water50g2.0%
Calories27912.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
45

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated3.68g18.4%
Monounsaturated6.23g24.9%
Polyunsaturated6.87g52.8%
Omega-32.061gEstimate
Omega-64.809gEstimate
Trans0.34g17.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C0.88mg
Vitamin E3.61mg
Selenium9mcg

Vitamins

VitaminAmountUnitDV
vitamin A1.86mcg0.2%
vitamin B10.063mg5.3%
vitamin B20.095mg7.3%
vitamin B33.1mg19.4%
vitamin B60.207mg12.2%
vitamin B98.89mcg2.2%
vitamin B120.966mcg40.3%
vitamin C0.881mg1.0%
vitamin D0.047 (2 IU)mcg0.3%
vitamin E3.61mg24.1%
vitamin K3.91mcg3.3%

Minerals

MineralAmountUnitDV
calcium20.9mg2.1%
iron1.83mg10.2%
magnesium50.1mg12.5%
phosphorus171mg24.4%
potassium285mg11.0%
sodium382mg16.6%
zinc3.01mg27.4%
copper0.148mg16.4%
manganese0.887mg38.6%
selenium9mcg16.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 394mg56.3%161%
Isoleucine 550mg39.3%120%
Leucine 977mg35.8%105%
Lysine 924mg44.0%126%
Methionine 470mg44.8%134%
Phenylalanine 918mg52.5%146%
Threonine 472mg45.0%123%
Tryptophan limiting92mg32.9%91%
Valine 624mg34.3%102%

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Values per 100 g

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Allergens

GlutenTree nuts

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Main Difficulty: Hard Servings: 8 Total: 95 min

Ingredients

  • Fine bulgur (#1) 250 g
  • Lean ground beef (90% lean), for the shell 450 g
  • Ground beef (85% lean), for the filling 250 g
  • Onions 2 medium (250 g)
  • Pine nuts 40 g
  • Olive oil 2 tbsp
  • Seven-spice mix (baharat) 2 tsp (5 g)
  • Salt 2 tsp (12 g)
  • Ice water 60 ml
  • Sunflower oil, for deep-frying 1 l
Prep
60 min
Cook
35 min

Instructions

  1. 1

    Rinse the bulgur in a sieve, cover with cold water for 10 minutes, then drain and squeeze out as much water as possible with your hands.

  2. 2

    For the filling, fry 1 chopped onion in the olive oil over medium heat for 5 minutes, add the 85% beef and cook for 8-10 minutes until browned, then stir in the pine nuts, 1 tsp seven-spice and 0.5 tsp salt and let cool.

  3. 3

    For the shell, grate the second onion and blend it in a food processor with the lean beef, the remaining spice and salt until smooth.

  4. 4

    Knead the paste with the bulgur for 5 minutes, adding the ice water a spoonful at a time, until it forms a smooth, pliable dough.

  5. 5

    With wet hands, roll 24 balls of about 45 g, hollow each with a finger into a thin shell, fill with about 1 tablespoon (15 g) of filling, seal and shape into a pointed oval.

  6. 6

    Heat the sunflower oil to 175C and fry the kibbeh in batches for 4-5 minutes, turning, until deep brown; drain on paper towels.

  7. 7

    Serve hot with plain yogurt, lemon wedges and a green salad.