Beef Kofta with Bulgur & Kale Salad


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.

Prep Time:
40 mins
Additional Time:
10 mins
Total Time:
50 mins
4 servings


  • 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


  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, 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.

  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 degrees F, 10 to 12 minutes total.

  5. 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.


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.

Related Articles