Low Fat Brazilian Kibe

Discover the hearty and flavorful charm of Low Fat Brazilian Kibe, a lighter twist on a beloved Middle Eastern-inspired classic popular in Brazilian cuisine. This baked version combines wholesome bulgur wheat and lean ground beef with fresh herbs like mint and parsley, creating a deliciously fragrant dish seasoned with warming spices like cinnamon and allspice. Perfect for those seeking a low-fat meal option, this kibe is baked to golden perfection with just a drizzle of olive oil, eliminating the need for deep frying. The recipe is easy to prepare, with a prep time of just 30 minutes and rich, savory results that are perfect for family dinners or meal prep. Serve it hot with a crisp green salad or creamy yogurt sauce for an irresistible balance of flavors. Whether you're embracing healthier eating or exploring Brazilian culinary heritage, this Low Fat Brazilian Kibe is sure to become a favorite!

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:35 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 cup bulgur wheat
• 500 grams lean ground beef
• 2 cups water
• 1 medium, finely chopped onion
• 0.25 cup, finely chopped fresh mint leaves
• 0.25 cup, finely chopped fresh parsley
• 0.5 teaspoon ground cinnamon
• 0.5 teaspoon ground allspice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon olive oil
• 0 cooking spray

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Rinse the bulgur wheat under cold water and then place it in a bowl. Pour 2 cups of boiling water over it, cover, and let it soak for about 15 minutes or until all the water is absorbed and the bulgur is soft.

Step 3

While the bulgur is soaking, prepare the beef mixture. In a large bowl, combine the lean ground beef, chopped onion, mint, parsley, cinnamon, allspice, salt, and black pepper. Mix thoroughly with your hands or a spatula until well-blended.

Step 4

Drain any excess water from the bulgur, squeezing it by hand to remove as much liquid as possible if necessary.

Step 5

Add the drained bulgur to the beef mixture and mix well until fully incorporated. This may take a few minutes to ensure the ingredients are evenly distributed.

Step 6

Lightly grease a baking dish with cooking spray. Transfer the kibe mixture into the dish, pressing down firmly to create an even layer.

Step 7

With a sharp knife, score the surface of the kibe into diamond shapes or squares. This helps it cook evenly and makes it easier to cut after baking.

Step 8

Drizzle the olive oil over the top of the scored kibe.

Step 9

Place the baking dish in the preheated oven and bake for approximately 35 minutes, or until the top is nicely browned and the kibe is cooked through.

Step 10

Remove from the oven and let it rest for about 5 minutes before cutting along the scored lines and serving.

Nutrition Facts

Serving size	(1413.5g)

Amount per serving	% Daily Value*
Calories	1628.0

Total Fat 53.4g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 309.8mg	0%
Sodium 2761.3mg	0%
Total Carbohydrate 165.7g	0%
Dietary Fiber 42.1g	0%
Total Sugars 11.1g
Protein 130.9g	0%

Vitamin D 0IU	0%
Calcium 357.2mg	0%
Iron 24.0mg	0%
Potassium 1544.7mg	0%

*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.

Source of Calories

Fat: 28.8%

Protein: 31.4%

Carbs: 39.8%