High Protein Brazilian Kibe

Elevate your protein-packed meals with this High Protein Brazilian Kibe, a delicious twist on the traditional Middle Eastern-inspired dish with a Brazilian flair. This baked kibe features a hearty combination of bulgur wheat and lean ground beef, creating a perfectly balanced, protein-rich dish that’s prepped in just 30 minutes. Fresh mint, parsley, and spices like cumin and cayenne add vibrant layers of flavor, while a sprinkle of toasted pine nuts provides a delightful crunch. Scored in a signature diamond pattern and baked to golden perfection, this savory dish is as visually appealing as it is satisfying. Serve it with a cool mint yogurt or tahini sauce for a refreshing contrast that will leave your guests raving. Perfect for meal prep, family dinners, or special gatherings, this easy-to-make kibe is a protein powerhouse you’ll want to make again and again.

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 6

Ingredients

• 1 cup bulgur wheat
• 1 pound lean ground beef
• 1 large, finely chopped onion
• 0.25 cup, finely chopped fresh mint leaves
• 0.25 cup, finely chopped fresh parsley
• 2 minced garlic cloves
• 3 tablespoons olive oil
• 1.5 teaspoons salt
• 0.5 teaspoons ground black pepper
• 1 teaspoon ground cumin
• 0.25 teaspoon cayenne pepper
• 0.25 cup pine nuts

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Place the bulgur wheat in a bowl and cover it with warm water. Let it soak for 20 minutes. Drain well by pressing it through a fine sieve to remove excess water.

Step 3

In a large mixing bowl, combine the drained bulgur wheat and ground beef. Mix until well incorporated.

Step 4

Add the finely chopped onion, mint, parsley, minced garlic, 2 tablespoons of olive oil, salt, black pepper, ground cumin, and cayenne pepper to the beef mixture.

Step 5

Knead the mixture by hand until all ingredients are evenly combined. Adjust seasoning if needed according to taste.

Step 6

In a small skillet, heat the remaining tablespoon of olive oil over medium heat. Add the pine nuts and toast them lightly until golden brown, stirring frequently to avoid burning. Set aside to cool slightly.

Step 7

Grease a 9x13 inch baking dish with a small amount of olive oil.

Step 8

Press half of the beef mixture into the bottom of the prepared dish, spreading it evenly.

Step 9

Sprinkle the toasted pine nuts over the bottom layer.

Step 10

Cover the pine nuts with the remaining beef mixture, spreading it evenly and pressing gently to ensure a compact layer.

Step 11

Score the surface of the kibe with a knife to create a diamond pattern, cutting about halfway through.

Step 12

Bake in the preheated oven for 35-40 minutes, until the top is browned and the edges pull away from the sides of the dish.

Step 13

Allow the kibe to rest for a few minutes before slicing and serving. Enjoy with a side of tahini or mint yogurt sauce.

Nutrition Facts

Serving size	1007.8 grams (1007.8g)

Amount per serving	% Daily Value*
Calories	2070

Total Fat 101.70g	130%
Saturated Fat 22.80g	114%
Polyunsaturated Fat 15.50g
Cholesterol 281mg	94%
Sodium 3903mg	170%
Total Carbohydrate 176.80g	64%
Dietary Fiber 43.70g	156%
Total Sugars 14.80g
Protein 127.40g	255%

Vitamin D 0IU	0%
Calcium 359mg	28%
Iron 26mg	147%
Potassium 1889mg	40%

*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: 42.9%

Protein: 23.9%

Carbs: 33.2%