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.

Sara Haas, R.D.N., L.D.N.
Source: EatingWell Magazine, March/April 2017

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Recipe Summary

active:
40 mins
total:
50 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • Position rack in upper third of oven. Preheat broiler to high.

  • Transfer 1 cup of the bulgur to a medium bowl. Add beef, chopped onion, garlic, cumin, 1/2 teaspoon salt and 1/4 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 1 1/2 inches thick. Transfer the remaining bulgur to a large bowl.

  • Coat the baking sheet with cooking spray and place the kofta patties on it. Broil, turning once, until an instant-read thermometer registers 160 degrees F, 10 to 12 minutes total.

  • Meanwhile, add kale, tomatoes, feta, oil, vinegar, oregano, the slivered onion and the remaining 1/4 teaspoon each salt and pepper to the bulgur; gently toss to combine. Serve with the kofta.

Tips

To make ahead: Refrigerate bulgur (Step 1) for up to 3 days.

Nutrition Facts

450 calories; protein 29.6g 59% DV; carbohydrates 33.3g 11% DV; exchange other carbs 2; dietary fiber 6.3g 25% DV; sugars 3g; fat 22.5g 35% DV; saturated fat 6.8g 34% DV; cholesterol 80mg 27% DV; vitamin a iu 1965.4IU 39% DV; niacin equivalents 12.5mg 96% DV; vitamin b6 0.5mg 29% DV; vitamin c 26.8mg 45% DV; folate 52.2mcg 13% DV; calcium 111.4mg 11% DV; iron 4.3mg 24% DV; magnesium 98.4mg 35% DV; potassium 734mg 21% DV; sodium 596.4mg 24% DV; thiamin 0.1mg 14% DV; calories from fat 202.6kcal; percent of calories from carbs 29; percent of calories from fat 44; percent of calories from protein 26; percent of calories from sat fat 13.