Lebanese Kibbeh

🌍 Origin

Kibbeh is one of the most cherished dishes across Lebanon, Syria, Jordan, and Palestine — a celebration food passed down for generations. Traditionally prepared by hand with skillful mixing of meat, bulgur, and warm spices, kibbeh reflects hospitality, strength, and family connection.

💚 Why It’s NourishMENA-Approved

While kibbeh is often enjoyed on special occasions, it also brings strong nutritional value:

✅ Good source of lean protein to support muscle balance and satiety
✅ Iron & B vitamins help boost natural energy
✅ Spices like cinnamon & allspice support digestion
✅ Can be baked or air-fried for a heart-friendlier version

Perfect for those seeking a healthier body composition without giving up comfort and tradition.

Nutrition per 3 pieces

(Approximate — varies by preparation)

CaloriesProteinCarbsFat~210 kcal18 g10 g10 g

Air-frying or baking reduces fat significantly compared to deep frying.

📝 Ingredients (Makes 12–14 pieces)

Shell mixture

• 1 cup fine bulgur wheat, soaked & drained

• 1 lb (450 g) lean ground beef or lamb

• 1 small onion, finely grated

• 1 tsp ground cinnamon

• 1 tsp allspice

• ½ tsp black pepper

• 1 tsp salt

Filling

• ½ lb (225 g) lean ground meat

• 1 small onion, diced

• ¼ cup pine nuts (lightly toasted)

• ½ tsp allspice

• ½ tsp cinnamon

• Salt & pepper to taste

• 1 tbsp olive oil

For serving

• Thick strained yogurt

• Fresh mint

• Pinch of sumac

👩‍🍳 Preparation

Prep time: 25–30 minutes
Cooking time: 15–20 minutes
Total: ~45 minutes

1️⃣ Prepare the shell
• Mix bulgur with ground meat + grated onion + spices
• Knead well until fully combined and smooth

2️⃣ Cook the filling
• Sauté onion in olive oil
• Add ground meat + spices, cook until browned
• Stir in toasted pine nuts, remove from heat

3️⃣ Shape
• Wet hands; take a small amount of shell mix
• Shape into a ball, then use your finger to hollow the center
• Fill with meat mixture and seal into a football shape

4️⃣ Cook
Choose your method:
A) Air-Fry — 400°F / 200°C for 12–14 min (light & crispy!)
B) Bake — 425°F / 220°C for 18–20 min
C) Fry — Golden brown (traditional but higher fat)

🍽 Serving Tips

• Serve warm over a ribbon of yogurt

• Add sumac and mint for brightness

• Great appetizer or main with a salad (like Tabbouleh!)

❄️ Storage

• Refrigerate up to 3 days

• Freeze uncooked kibbeh up to 3 months
  (Perfect for batch prep!)

✨ NourishMENA Wellness Note

Kibbeh isn’t just food — it’s memory, heart, and heritage.
When we balance tradition with smart cooking methods, we allow culture and wellness to thrive together.

You can enjoy your history while honoring your health.