Name: Beef Kofta with Bulgur & Kale Salad
Prep time: 40 min
Total time: 50 min
Ingredients: 2 cups water; 1 cup bulgur; 1 pound ground beef; 0.5 cup finely chopped red onion plus 1/4 cup slivered, divided; 2 medium cloves garlic, grated; 2 teaspoons ground cumin; 0.75 teaspoon salt, divided; 0.5 teaspoon ground pepper, divided; 4 cups packed chopped kale; 1 cup halved cherry tomatoes; 3 tablespoons crumbled feta cheese; 2.5 tablespoons extra-virgin olive oil; 2 tablespoons red-wine vinegar; 0.5 teaspoon dried oregano

Beef Kofta with Bulgur & Kale Salad

5.0

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1 Review

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, RDN

Updated on July 9, 2019

Prep Time:

40 mins

Additional Time:

10 mins

Total Time:

50 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Egg Free Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

2 cups water
1 cup bulgur
1 pound ground beef
½ cup finely chopped red onion plus 1/4 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
2 ½ tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
½ teaspoon dried oregano

Directions

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.
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 (per serving)

450	Calories
23g	Fat
33g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 450
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 6g	23%
Total Sugars 3g
Protein 30g	59%
Total Fat 23g	29%
Saturated Fat 7g	34%
Cholesterol 80mg	27%
Vitamin A 1965IU	39%
Vitamin C 27mg	30%
Folate 52mcg	13%
Sodium 596mg	26%
Calcium 111mg	9%
Iron 4mg	24%
Magnesium 98mg	23%
Potassium 734mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.