Healthy Ingredient Recipes Healthy Meat & Poultry Recipes Healthy Beef Recipes Healthy Ground Beef Recipes Beef Kofta with Bulgur & Kale Salad 5.0 (1) 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. By Sara Haas, RDN Sara Haas, RDN Facebook Instagram Twitter Website Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Updated on July 9, 2019 Print Share Share Tweet Pin Email Prep Time: 40 mins Additional Time: 10 mins Total Time: 50 mins Servings: 4 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. Print Nutrition Facts (per serving) 450 Calories 23g Fat 33g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved