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Beef Kofta with Bulgur & Kale Salad
Sara Haas, R.D.N., L.D.N.
“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.”
2 cups water
1 cup bulgur
1 pound ground beef
½ cup finely chopped red onion plus ¼ cup slivered, divided
2 medium cloves garlic, grated
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
1Bring 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.
2Position rack in upper third of oven. Preheat broiler to high.
3Transfer 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.
4Coat 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.
5Meanwhile, 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.