Moderate nutritional value
Levantine fried croquettes of bulgur and beef filled with spiced meat.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 19g | 27.1% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 7.6g | Estimate |
| Fiber | 2.8g | 11.2% |
| Water | 50g | 2.0% |
| Calories | 279 | 12.4% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.68 | g | 18.4% |
| Monounsaturated | 6.23 | g | 24.9% |
| Polyunsaturated | 6.87 | g | 52.8% |
| Omega-3 | 2.061 | g | Estimate |
| Omega-6 | 4.809 | g | Estimate |
| Trans | 0.34 | g | 17.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.88 | mg |
| Vitamin E | 3.61 | mg |
| Selenium | 9 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 1.86 | mcg | 0.2% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.095 | mg | 7.3% |
| vitamin B3 | 3.1 | mg | 19.4% |
| vitamin B6 | 0.207 | mg | 12.2% |
| vitamin B9 | 8.89 | mcg | 2.2% |
| vitamin B12 | 0.966 | mcg | 40.3% |
| vitamin C | 0.881 | mg | 1.0% |
| vitamin D | 0.047 (2 IU) | mcg | 0.3% |
| vitamin E | 3.61 | mg | 24.1% |
| vitamin K | 3.91 | mcg | 3.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 20.9 | mg | 2.1% |
| iron | 1.83 | mg | 10.2% |
| magnesium | 50.1 | mg | 12.5% |
| phosphorus | 171 | mg | 24.4% |
| potassium | 285 | mg | 11.0% |
| sodium | 382 | mg | 16.6% |
| zinc | 3.01 | mg | 27.4% |
| copper | 0.148 | mg | 16.4% |
| manganese | 0.887 | mg | 38.6% |
| selenium | 9 | mcg | 16.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 394 | mg | 56.3% | 161% |
| Isoleucine | 550 | mg | 39.3% | 120% |
| Leucine | 977 | mg | 35.8% | 105% |
| Lysine | 924 | mg | 44.0% | 126% |
| Methionine | 470 | mg | 44.8% | 134% |
| Phenylalanine | 918 | mg | 52.5% | 146% |
| Threonine | 472 | mg | 45.0% | 123% |
| Tryptophan limiting | 92 | mg | 32.9% | 91% |
| Valine | 624 | mg | 34.3% | 102% |
Values per 100 g
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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.
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.
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.
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.
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.
Heat the sunflower oil to 175C and fry the kibbeh in batches for 4-5 minutes, turning, until deep brown; drain on paper towels.
Serve hot with plain yogurt, lemon wedges and a green salad.