Kibbeh or Kubbah is a popular dish in Middle Eastern cuisine. It is found in Palestine, Jordan, Egypt, Syria, Iraq, and Lebanon. Kibbeh is found also in Iran, Cyprus, and Turkey, as well as Latin American countries.
Kibbeh made of bulgur, onions, minced lean lamb or minced chicken also, spinach, cheese, and spices such as cinnamon, nutmeg, and allspice.
This recipe is one of the most delicious in Arab countries. Chicken kibbeh is not only delicious, great, but has many health benefits.
Why Chicken Kibbeh with Bulgur and Spinach is good for you?
Kibbeh complete dish full of flavor and provides protein, carbohydrates, vitamins, and minerals.
Nutritional Value of Bulgur
One cup of bulgur contains approx:
– 150 calories
– 7g of protein
– 8g fiber
– 55% of manganese
– 14% of magnesium
– 10% iron
– 8% niacin
– 8% of vitamin B6
In addition to, bulgur contain phosphorus, zinc, and potassium.
Benefits of Bulgur
1- Improves Digestive System. Bulgur contains a rich source in fiber that ca improves digestive system; helps reduce constipation, and maintain the health of colon, which decrease the risk of colon cancer.
2- Helps in weight loss. Bulgur does not contain high calories, but great source with fiber that can help weight loss and increases the feeling of fullness for longer, as well as can helps to decrease blood sugar and thus control the level of insulin.
3- Provides with many minerals. Bulgur contains manganese is an important component for the formation of connective tissues, sex hormones and bones. It is also contain calcium that for bone and nails health. In addition to, bulgur contain other minerals like potassium, phosphorus, zinc, and sodium, which can help reduce the chronic diseases such as cardiovascular disease, type 2 of diabetes, osteoporosis, and Alzheimer’s disease.
Great Chicken Kibbeh with Bulgur and Spinach Recipe
Yield: 4 Persons
Preparation Time: 20 Minutes
Cooking Time: 60 Minutes
8 potatoes (baking)
2 cups bulgur white and fine (soaked in water)
Approximately 2 tbsp flour
1 tsp each of coriander, nutmeg, cinnamon, cumin, allspice
Salt and pepper
1 onion, diced finely
4 cups baby spinach (blanched and chopped)
1 tsp each of allspice, salt, and pepper
Parmesan and Mozzarella cheese, grated
1 onion, diced finely
500g of minced chicken
1 tsp of allspice, cinnamon, nutmeg, coriander, sumac, salt, and pepper, pine nuts, and dried pomegranate seeds
1- Boil the potatoes unpeeled in salted water until cooked and tender. Remove from water.
2- Peel potatoes when cool.
3- Squeeze out and drain water from bulgur.
4- Put in bowl with potatoes and mash together.
5- Add spices, salt and pepper, and flour to bind.
6- Cover and set aside in refrigerator for at least 30 minutes.
1- Sauté onions until soft. Add spinach and spices, cook for 5 minutes. Add salt and pepper.
2- Remove from heat and cool.
3- Just before filling, add cheese to the mixture.
1- Sauté onions until soft. Add minced chicken cook until golden browned.
2- Add spices, nuts and pomegranate seeds.
3- Fill Kibbeh shells with either filling. Bake or fry and serve hot.
Nutrition Facts with Chicken Kibbeh with Bulgur and Spinach Recipe
Serving Size: 1 serving
Vitamin B-12 12.6%