Vegetarian Kibbeh Recipe

I absolutely love this recipe because it combines the nutty, wholesome goodness of bulgur wheat with the rich creaminess of mashed sweet potatoes and chickpeas, creating a perfect blend of flavors and textures. Plus, the aromatic spices like cumin, coriander, and cinnamon give it such a deliciously exotic twist that it feels like a culinary adventure right from my own kitchen.

Creating nutritious dishes like my Vegetarian Kibbeh is something I love. This recipe combines bulgur wheat, chickpeas, and sweet potatoes.

Hardly any dish can beat this one for packing in protein and fiber. It doesn’t skimp on flavor, either.

The sweet potatoes, combined with an aromatic blend of spices and herbs (cumin, coriander, cinnamon, allspice, parsley, and mint), make this dish one that you might want to enjoy every night. I serve it with a side of pickled onions.

Ingredients

• Bulgur Wheat: A whole grain high in fiber, promoting digestive health.
• Chickpeas: Rich in protein and complex carbohydrates, very filling.
• Sweet Potato: Adds natural sweetness and is a great source of vitamins.
• Cumin: Provides a warm, earthy flavor, aids in digestion.
• Cinnamon: Lends a subtle sweetness, has antioxidant properties.
• Olive Oil: Heart-healthy fat, enhances overall flavor profile.
• Pine Nuts: Provide a nutty texture, rich in healthy fats (optional).

Ingredient Quantities

• 1 cup bulgur wheat
• 1 cup water
• 1 medium onion, finely chopped
• 1 cup cooked chickpeas, mashed
• 1 cup cooked and mashed sweet potato
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cinnamon
• 1/2 teaspoon allspice
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup olive oil
• 1/4 cup pine nuts, toasted (optional)

Instructions

1. Wash the bulgur wheat in cold water and let it drain. Place the bulgur in a large mixing bowl, and add 1 cup of water. Allow it to sit for approximately 20 minutes, or until the water is fully absorbed and the bulgur is soft and ready to be used.

2. In a frying pan, warm 1 tablespoon of olive oil over medium heat. Stir in the very finely chopped onion and cook until soft and opaque, say 5 minutes.

3. In a big mixing bowl, put together the following:
– cooked onions
– soaked bulgur
– mashed chickpeas
– mashed sweet potato
– ground cumin
– ground coriander
– cinnamon
– allspice
– salt and pepper to taste.
Mix until everything is combined well.

4. Include the parsley and mint, both finely chopped, in the mixture of bulgur and other ingredients, and blend well.

5. Set your oven to 375°F (190°C) to warm up. Take a baking dish and coat it with a small amount of olive oil.

6. Move half of the bulgur blend into the prepped baking dish. Spread it evenly to make a bottom layer.

7. If utilizing, scatter the toasted pine nuts evenly atop the bottom layer.

8. Finish by adding the leftover bulgur blend, pressing it firmly to form a smooth and level surface.

9. Pour the rest of the olive oil over the kibbeh layer.

10. Preheat the oven to 350°F. Bake the sod-layered kibbeh in the preheated oven for about 25-30 minutes, or until the top layer is golden brown and has become crispy. Allow the kibbeh to cool slightly before slicing into squares and serving. Enjoy!

Equipment Needed

1. Large mixing bowl
2. Medium mixing bowl
3. Frying pan
4. Measuring cups
5. Measuring spoons
6. Wooden spoon or spatula
7. Baking dish
8. Strainer or sieve
9. Chopping board
10. Chef’s knife
11. Oven

FAQ

• What is Kibbeh?Kibbeh is a dish from the Middle East that is usually made from three main ingredients: bulgur, ground meat, and minced onions. Kibbeh could very well be the most beloved dish throughout the Middle Eastern countries.
• Can this dish be made gluten-free?Quinoa or gluten-free oats can replace the bulgur wheat to create a gluten-free dish.
• How can I serve vegetarian kibbeh?It may be served as an appetizer, a main dish with a side salad, or even as part of a mezze platter.
• What can I use instead of sweet potatoes?You may use standard potatoes, butternut squash, or even carrots instead of sweet potatoes.
• How do I store leftover kibbeh?You can keep any vegetarian kibbeh that you have left over in an airtight container, where it will be fine for up to 3 days in your refrigerator.
• Are pine nuts necessary in the recipe?Pine nuts are not a requirement. You can leave them out or swap in walnuts or almonds.
• Is this dish suitable for freezing?You can freeze kibbeh that has been cooked. Just make sure to wrap it really well to avoid any freezer burn, and it can stay in the freezer for up to 2 months.

Substitutions and Variations

1 cup of cooked chickpeas, mashed could be swapped for 1 cup of cooked lentils, mashed for a different texture and flavor.
1 cup cooked and mashed butternut squash can replace 1 cup cooked and mashed sweet potato in recipes, yielding a slightly different taste profile but maintaining the same creamy consistency.
A unique twist could be achieved if we swap 1 teaspoon ground cumin with 1 teaspoon ground caraway seeds.
1 medium onion, finely chopped could be replaced with 1 cup finely chopped leeks for a milder, slightly sweet flavor.
1/4 cup of chopped fresh parsley can be substituted with 1/4 cup of chopped fresh cilantro for the same amount of a fresh and vibrant herb that can add depth and flavor.

Pro Tips

1. Flavor Enhancements Toast the spices (cumin, coriander, cinnamon, and allspice) briefly in a dry pan before adding them to the mixture. This will help release their natural oils and enhance the overall flavor of the dish.

2. Texture Tip To get the bulgur mixture to hold together better when forming the layers, consider adding a tablespoon of flour or breadcrumbs if the mixture seems too wet. This can help achieve a firmer texture once baked.

3. Nut Substitution If you don’t have pine nuts or want to try something different, you can substitute with chopped walnuts or almonds for a slightly different crunch and flavor.

4. Herb Freshness Add the parsley and mint towards the end of mixing to maintain their fresh and vibrant flavor. Overmixing can bruise the herbs and cause them to lose their freshness.

5. Serving Suggestion Serve the baked kibbeh with a side of tzatziki or a simple yogurt sauce with garlic and lemon for added moisture and a complementary flavor.