Lentil Kibbeh

Kibbeh is best known made with meat, but the Lebanese kitchen has always made it without as well: pumpkin kibbeh, potato kibbeh, the kibbeh of the fasting days. What holds kibbeh together is the bulgur and the hand that shapes it. Yal makes it with red lentils.

Lentils have been grown and eaten in this region for thousands of years¹. They are cheap, they keep, and they bring protein, iron and fiber to the plate. This kibbeh needs no oven and no frying: cook, mix, shape, and it is ready.

The Recipe

Ingredients

• 1 cup red lentils
• 1 cup bulgur (fine)
• 3 Tbsp olive oil
• 1 small yellow onion
• 3 mini sweet peppers
• 1 pepper (optional)
• 2 cloves garlic (minced)
• 1½ tsp sea salt
• 1 tsp paprika
• ½ tsp crushed red pepper flakes
• ¼ tsp cumin powder
• ¼ tsp coriander powder
• 1 Tbsp tomato paste
• 1 Tbsp lemon juice
• ½ cup parsley or fresh coriander (chopped)

Instructions

1. Rinse the lentils in a strainer and add to a medium pot.
2. Cover with 2 cups of water and bring to a boil, and then reduce the heat.
3. Cook, uncovered, for 10 minutes.
4. Add bulgur to the red lentil and stir together. If no liquid is remaining, add ½ cup of boiling water to allow the bulgur to soak up the liquid and soften.
5. Meanwhile, heat 2 tablespoons of olive oil in a skillet. Sauté chopped onions, peppers, and garlic until soft.
6. Add salt, paprika, crushed red pepper flakes, cumin, and coriander. Stir to combine.
7. Stir in tomato paste and lemon juice, then mix in with the lentil and bulgur. When cool enough to handle, add the parsley or fresh coriander, and shape walnut-sized portions of the mix into small ovals, like kibbeh.
8. Sprinkle with additional olive oil if desired and serve with lemon wedges.

Nutritional Information

Per Batch (~1 kg)

Calories: ~1,980 kcal
Protein: ~78 g
Fat: ~46 g
Carbohydrates: ~325 g
Fiber: ~74 g
Calcium: ~410 mg
Iron: ~22 mg
Vitamin E: ~6.5 mg
Magnesium: ~520 mg

Per Piece (~30 g)

Calories: ~59 kcal
Protein: ~2.3 g
Fat: ~1.4 g
Carbohydrates: ~9.8 g
Fiber: ~2.2 g
Calcium: ~12 mg
Iron: ~0.7 mg
Vitamin E: ~0.2 mg
Magnesium: ~16 mg