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Prep Time:40 minsAdditional Time:10 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:10 minsTotal Time:50 minsServings:4Yield:4 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2cupswater1cupbulgur1poundground beef½cupfinely chopped red onion plus 1/4 cup slivered, divided2mediumcloves garlic, grated2teaspoonsground cumin¾teaspoonsalt, divided½teaspoonground pepper, divided4cupspacked chopped kale1cuphalved cherry tomatoes3tablespoonscrumbled feta cheese2 ½tablespoonsextra-virgin olive oil2tablespoonsred-wine vinegar½teaspoondried oregano
Cook Mode(Keep screen awake)
Ingredients
2cupswater
1cupbulgur
1poundground beef
½cupfinely chopped red onion plus 1/4 cup slivered, divided
2mediumcloves garlic, grated
2teaspoonsground cumin
¾teaspoonsalt, divided
½teaspoonground pepper, divided
4cupspacked chopped kale
1cuphalved cherry tomatoes
3tablespoonscrumbled feta cheese
2 ½tablespoonsextra-virgin olive oil
2tablespoonsred-wine vinegar
½teaspoondried oregano
DirectionsBring 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.TipsTo make ahead: Refrigerate bulgur (Step 1) for up to 3 days.Originally appeared: EatingWell Magazine, March/April 2017
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.TipsTo make ahead: Refrigerate bulgur (Step 1) for up to 3 days.
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.
Originally appeared: EatingWell Magazine, March/April 2017
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Nutrition Facts(per serving)450Calories23gFat33gCarbs30gProtein
Nutrition Facts(per serving)
- 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.
