~*Kibbeh lovers…

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Ingredients

 250g ground meat

250g soy meat chunks

11/2 cup bulgur wheat

1 teaspoon all spices

½ teaspoon salt

1 teaspoon black pepper

2 large spoons of Canola oil

 

The filling

 2 Onions finely chopped

1 teaspoon ground cinnamon

1 tablespoon ground cumin

250g soy meat chunks

Cooking spray

 

Method of preparation:

 

  1. Soak the bulgur wheat in cold water for 30 minutes, drain and squeeze out excess water.Place the mixture of meat and soymeat, onion, allspice, salt and pepper in a food process until combined.  Add the bulgur wheat and process to a paste.
  2. To make the filling, cook the onions for 5 minutes with cooking spray until softened.Add the cinnamon and cumin and the soy meat chunks and cook for 4 minutes. 
  3. Press half of the bulgur wheat paste into the base of the tin, smoothing the surface with wetted hands. Spread the filling over the top and then cover with the remaining bulgur wheat paste and again smooth the surface with wet hands.
  4. Score a diamond pattern in the top of the mixture with a sharp knife and add the canola oil.Bake at 180 degrees for 35 to 40 minutes or until the top is brown and crisp.

 

Start your lunch with a salad and enjoy 150g of kebbe with a bowl of low fat yogurt.

 

 The American Institute for Cancer Research stated that among the top ten recommendations for preventing and managing cancer is to limit the meat intake with the goal of eating 500 g of red meat or less per week knowing that each additional 50g would increase the risk of developing cancer by 15%.Substitute minced red meat with soy meat.For the same texture and taste you can be adding fiber to your recipe, reducing the amount of calories and avoiding the saturated fats and cholesterol while you would still be getting enough proteins!

 

 Soybeans were first cultivated by the Chinese population around 4000 years ago. They have been praised and highly consumed in this early civilization for their high nutritional value. The Chinese emperor honored them and classified them among the five sacred Chinese plants the others being rice, wheat, barley and millet mentioning them in his book Pen Ts’oa kong mu. Also, it is commonly believed that without soya the great wall of China wouldn’t have existed! The meals of the 350 000 workers were made up of soya.  

Dietitian Nicole Maftoum

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