Beef Kofta with Bulgur & Kale Salad

Beef Kofta with Bulgur & Kale Salad

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From: EatingWell Magazine, March/April 2017

Whole grains take too long to cook, you say? Well, say hello to bulgur, which can be ready in less than 15 minutes. Try this Middle Eastern-inspired healthy dinner recipe topped with plain yogurt or store-bought tzatziki for an extra hit of creamy flavor.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups water
  • 1 cup bulgur
  • 1 pound ground beef
  • ½ cup finely chopped red onion plus ¼ cup slivered, divided
  • 2 teaspoons ground cumin
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 4 cups packed chopped kale
  • 1 cup halved cherry tomatoes
  • 3 tablespoons crumbled feta cheese
  • 2½ tablespoons extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • ½ teaspoon dried oregano

Preparation

  • Prep

  • Ready In

  1. Bring water and bulgur to a boil in a medium saucepan. Cover, reduce heat to maintain a simmer and cook until tender, about 12 minutes. Drain any excess liquid. Spread on a rimmed baking sheet to cool for 10 minutes.
  2. Position rack in upper third of oven. Preheat broiler to high.
  3. Transfer 1 cup of the bulgur to a medium bowl. Add beef, chopped onion, garlic, cumin, ½ teaspoon salt and ¼ teaspoon pepper to the bowl; gently knead together until just combined. (Do not overmix.) With damp hands, form the mixture into 8 cigar-shaped patties, 4 inches long and 1½ inches thick. Transfer the remaining bulgur to a large bowl.
  4. Coat the baking sheet with cooking spray and place the kofta patties on it. Broil, turning once, until an instant-read thermometer registers 160°F, 10 to 12 minutes total.
  5. Meanwhile, add kale, tomatoes, feta, oil, vinegar, oregano, the slivered onion and the remaining ¼ teaspoon each salt and pepper to the bulgur; gently toss to combine. Serve with the kofta.
  • To make ahead: Refrigerate bulgur (Step 1) for up to 3 days.

Nutrition information

  • Serving size: 2 kofta & 1¼ cups salad each
  • Per serving: 450 calories; 23 g fat(7 g sat); 6 g fiber; 33 g carbohydrates; 30 g protein; 52 mcg folate; 80 mg cholesterol; 3 g sugars; 0 g added sugars; 1,965 IU vitamin A; 27 mg vitamin C; 111 mg calcium; 4 mg iron; 596 mg sodium; 734 mg potassium
  • Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (39% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1 vegetable, 3 lean meat, 2 fat

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