Kibbi
Preparation time:
Recipe highlights Serves: 5
- Good source of fibre, folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
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Ingredients
- 1 cup burghul, (cracked wheat) (180g)
1 cup boiling water, (250mL)
250 g lean minced lamb
1 small onion, chopped finely
2 tablespoons mint, chopped
1 teaspoon cinnamon
1 tablespoon lemon juice
1/2 cup pine nuts, (60g)
Cooking method
-
1. Pour boiling water over burghul, cover and leave to stand for 10 minutes. (Water will be absorbed.)
2. In food processor, combine lamb, onion, mint, cinnamon and lemon juice. Mix well.
3. Add burghul, mixing until well-combined, adding a little water if necessary.
4. Make mixture into balls and press these into greased non-stick patty pan.
5. Press some pine nuts onto the top of each.
6. Bake in a moderate oven (180ºC/350ºF) for 25 minutes.
7. Serve in pita bread with shredded lettuce, tabbouli and a dollop of natural yoghurt.
Notes: Cooked meatballs may be reheated in the microwave.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 158.40g | 100.00g |
| Energy (kJ) | 1186.75kJ | 749.21kJ |
| Protein (g) | 20.70g | 13.07g |
| Total fat (g) | 14.44g | 9.11g |
| - Saturated fat (g) | 2.53g | 1.59g |
| - Polyunsaturated fat (g) | 6.44g | 4.07g |
| - Monounsaturated fat (g) | 4.51g | 2.85g |
| Cholesterol (mg) | 34.50mg | 21.78mg |
| Carbohydrate-available (g) | 14.18g | 8.95g |
| CarbohydrateSE (g) | 14.18g | 8.95g |
| - Sugars (g) | 4.41g | 2.78g |
| Water (g) | 98.75g | 62.34g |
| Dietary fibre (g) | 7.50g | 4.73g |
| Thiamin (mg) | 0.63mg | 0.40mg |
| Riboflavin (mg) | 0.32mg | 0.20mg |
| Niacin (mg) | 6.59mg | 4.16mg |
| Niacin equivalents (mg) | 10.80mg | 6.82mg |
| Vitamin C (mg) | 3.29mg | 2.08mg |
| Total folate (ug) | 135.12ug | 85.30ug |
| Total vitamin A equivalents (ug) | 19.92ug | 12.57ug |
| Retinol (ug) | 1.50ug | 0.95ug |
| Beta carotene equivalents (ug) | 109.77ug | 69.30ug |
| Sodium (mg) | 41.13mg | 25.97mg |
| Potassium (mg) | 595.41mg | 375.89mg |
| Magnesium (mg) | 141.68mg | 89.44mg |
| Calcium (mg) | 48.68mg | 30.73mg |
| Phosphorus (mg) | 407.63mg | 257.34mg |
| Iron (mg) | 5.83mg | 3.68mg |
| Zinc (mg) | 5.31mg | 3.35mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Kibbi
Recipe publication date on: 06/25/2003
Last reviewed on: 20/08/2014
