Low Sodium Brazilian Kibe

Discover the savory comfort of Low Sodium Brazilian Kibe, a lighter take on the beloved Middle Eastern-inspired Brazilian dish. This recipe combines tender bulgur wheat, lean ground beef, and aromatic spices like cumin, paprika, and allspice for a mouthwatering, flavorful experience—without the excess salt. Fresh ingredients like finely chopped mint, garlic, and lemon juice elevate the mix, lending a bright, herbaceous touch to each bite. Baked to golden perfection, this healthier kibe is easy to prepare and ideal for family dinners or meal prepping. Serve it warm alongside a crisp salad or roasted vegetables for a wholesome and satisfying meal!

Nutriscore Rating: 82/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the bulgur is soaking, finely chop 1 medium onion, mince 3 garlic cloves, and finely chop 0.5 cup of fresh mint leaves.

Step 3

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).

Step 4

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.

Step 5

Preheat your oven to 375°F (190°C).

Step 6

Grease a shallow baking dish with a little olive oil or use non-stick spray.

Step 7

Transfer the kibe mixture into the prepared baking dish, spreading it evenly and pressing down firmly to compact the mixture.

Step 8

Score the top lightly with a knife, creating a diamond pattern. This will help it cook evenly and allow the flavors to meld.

Step 9

Bake in the preheated oven for about 30 minutes, or until the top is golden brown and the meat is fully cooked through.

Step 10

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

Serving size	(984.6g)

Amount per serving	% Daily Value*
Calories	1745.0

Total Fat 65.3g	0%
Saturated Fat 19.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 281.1mg	0%
Sodium 360.5mg	0%
Total Carbohydrate 179.9g	0%
Dietary Fiber 47.4g	0%
Total Sugars 15.1g
Protein 125.4g	0%

Vitamin D 0IU	0%
Calcium 525.5mg	0%
Iron 29.9mg	0%
Potassium 1968.9mg	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: 32.5%

Protein: 27.7%

Carbs: 39.8%