A baked lentil kibbeh made with yellow lentils and fine bulgur, filled with soy protein, onion and nuts. Filling enough for a main meal with salad.
Ingredients
For the kibbeh
- 1 cup fine bulgur
- 1 cup split peeled yellow lentils
- 2 cups water
- 1 large onion
- 3 tbsp marjoram
- 2 tbsp cumin
- 2 tbsp seven-spice blend
- 1 tsp black pepper
- A pinch of cardamom
- Salt to taste
For the filling
- 1 cup fine soy protein, boiled in vegetable broth and squeezed dry
- 1 large onion, finely chopped
- 1/2 cup toasted pine nuts, almonds or cashews
- 1 tbsp seven-spice blend
- A pinch of black pepper
- Salt to taste
- 5 tbsp oil for the filling
- 1/3 cup olive oil or vegetable oil
Method
1. Make the kibbeh mixture
- Cook the 1 cup yellow lentils in 2 cups water until tender, leaving a little water in the pot.
- Turn off the heat, add the 1 cup fine bulgur, mix, cover and leave for 15 minutes. The bulgur will absorb the remaining water and soften.
- Uncover and let the mixture cool.
- Blend or process the onion, marjoram and kibbeh spices until very fine.
- Knead the bulgur-lentil mixture by hand or machine until smooth, then add the onion-spice mixture, combine well and adjust the salt.
- If the mixture is not firm enough, add 1 tablespoon flour or fine semolina. If it needs moisture, add a little water while keeping the mixture firm.
2. Make the filling and assemble
- Boil the fine soy protein in vegetable broth for 10 minutes and squeeze out the water.
- Cook it in a non-stick pan with 5 tablespoons oil. Add the chopped onion, spices and salt, and cook until browned.
- Turn off the heat, add the toasted pine nuts or almonds and mix.
- Oil a baking tray. Spread half the kibbeh mixture over the bottom, add the filling, then cover with the remaining kibbeh.
- Cut the kibbeh into portions and add the oil between the cuts and over the top.
- Bake for 45–60 minutes, until browned on the bottom and then on top.
Enjoy 🙂
Why lentil kibbeh is a strong vegan main dish
Lentils provide plant protein together with fiber, folate, iron, potassium and magnesium. That package matters more than comparing protein grams in isolation.
Unlike animal protein, lentils bring substantial fiber with the protein. Diets rich in legumes and other fiber-rich plant foods are consistently associated with better cardiovascular risk profiles, and randomized trials of pulses show improvements in several lipid markers.
The soy-protein filling adds another complete plant protein source, so this is a genuinely substantial main dish rather than a “light alternative.”
vegan lentil kebab, raw-style lentil kibbeh, or baked pumpkin kibbeh.
