Vegetarian Kibbeh

Last week my friend Or’Shaundra and I took our 8-year-old sons to my local library for movie night featuring “Ant-Man and the Wasp”. When we arrived, the librarian was visibly perplexed and shaken by our appearance, especially as our two young boys took front row seats grabbing bags of candy and chips, munching happily away. Nowhere in their marketing materials did they say the PG-13 movie was restricted to “teens”. Our boys had already seen the film but she made it clear the night was reserved for young adults, and I felt both annoyed and ashamed. Are we bad moms?! The movie was set to begin in 5 minutes and, not wanting conflict, she quietly promised that if the older hoards didn’t turn out then we could stay, but only if the other young adults approved. Well, the neighborhood was deserted for spring break and as suspected only two other kids showed up so the librarian begrudgingly took their pizza orders and my friend and I were promptly kicked out. Because NO PARENTS ALLOWED.

Long story short, we spent a glorious two hours browsing the recipe book section and sitting by a fire where I came across a delightful new Palestinian cookbook “Zaitoun” by Yasmin Khan. As a crossroads of multiple countries, the Middle East is a region rich with grain and vegetable harvests, with meats like fish, chicken and lamb reserved more for select meals rather than daily consumption, so the local cuisine can be seen as inherently vegetarian. Kibbeh is a simple yet staple dish traditionally made as a hearty pie with meat and a crunchy grain crust, and is fragrant with spicy cinnamon, sweet onions, pine nuts, and fresh chopped parsley. For this dish, I used textured soy proteins and lentils to replace minced lamb and it paired beautifully with an acidic diced Jerusalem salad.

 

Ingredients

For the Crust

  • 1 3/4 cups fine bulgur wheat
  • 1/3 cup Lightlight smart ground meatless meat crumbles
  • 1 onion, roughly chopped
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • chopped parsley, to serve

For the Filling

  • 1 1/2 cup steamed lentils
  • 2/3 cup Lightlight smart ground meatless meat crumbles
  • 1/3 cup vegetable broth
  • 1/2 cup pine nuts
  • 3 TB olive oil
  • 1 onion, finely chopped
  • 1/2 tsp cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground allspice
  • 3 garlic cloves, diced

Preheat oven to 400 degrees F. Place the bulgur wheat in a large bowl and pour over enough boiled water to cover, then set aside to soak for 30 minutes. Heat 2 TB olive oil in a large pan and fry up the onion for the filling just until translucent. Add the spices and garlic for the filling,then fold in the lentils and meatless meat crumbles and stir in the vegetable broth and let simmer for 10 minutes, stirring frequently.  In a separate pan, toast the pine nuts on low heat for 3-4 minutes then set aside. In a small food processor or bowl using a hand blender, add the chopped onion for the crust along with the crust spices and meatless meat crumbles and blend until you have a smooth paste. Add this to the bulgar once the water has been soaked up and mix together. In large 12×10 baking dish, press half the crust mixture into the base. Top with the cooked filling and pine nuts, then finish the remaining crush mixture. Score the surface diagonally in a cross-hatch fashion with a knife, then bake for 45 minutes. Once baked, serve with fresh chopped parsley.

I also had the opportunity to spend a few days in San Diego for a work conference this week and enjoyed some beautiful ocean views.

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Lemony Bulgur Tabouleh

Ok. I admit it. I googled what Jennifer Aniston eats. Turns out she’s a fan of salads, no surprise there!

Apparently her favorite go-to salad is a crisp cucumber, bulgur, chickpea salad with fresh mint and parsley. Bulgur is actually a great grain to add to your diet as it’s in rich in vitamins, fiber, antioxidants, iron and other vital minerals as well as making it a solid plant-based protein. Bulgur is also a low glycemic food with fewer calories yet twice the fiber of rice – about 25% of your daily needs in one cup. And seriously it is THE quickest and easiest grain to prepare; just add 1.5 cups hot water to 1 cup of bulgur and let it sit in a bowl for 10 minutes then fluff it with a fork!

For this lemony tabouleh I omitted the feta and pistachios that are featured in The Jennifer Salad but I will try that next time for some crunch. I opted for medium grain bulgur but you can also try coarse grain or fine grain depending on your palette. Just combine all ingredients once the bulgur is cooled. I paired this with kalamata olives, tomatoes and whole wheat pita pocket which was great after a summer’s July 4th bike ride and day outside. Remember – don’t skimp on the fresh herbs!

Ingredients

  • 1 cup cooked bulgur
  • 1 cucumber, skinned and diced
  • 1/2 red onion, diced
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 1 – 2 cans chickpeas, drained and rinsed
  • Juice of 1 lemon
  • Salt and pepper to taste