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.

Source: EatingWell Magazine, March/April 2017


Recipe Summary

40 mins
50 mins


Ingredient Checklist


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.

  • 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.


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

Nutrition Facts

2 kofta & 1 1/4 cups salad each
450 calories; protein 29.6g; carbohydrates 33.3g; dietary fiber 6.3g; sugars 3g; fat 22.5g; saturated fat 6.8g; cholesterol 80mg; vitamin a iu 1965.4IU; niacin equivalents 12.5mg; vitamin b6 0.5mg; vitamin c 26.8mg; folate 52.2mcg; calcium 111.4mg; iron 4.3mg; magnesium 98.4mg; potassium 734mg; sodium 596.4mg; thiamin 0.1mg; calories from fat 202.6kcal.

2 starch, 1 vegetable, 3 lean meat, 2 fat