A raw-style vegan kibbeh made from fine bulgur, potato and walnuts. You can divide the mixture in half and add red-pepper paste to one half if you like it spicy.
Ingredients
- 2 cups fine bulgur
- 1 medium boiled potato
- 1/2 cup walnuts
- 1 medium onion
- Water for kneading, as needed
- 2 tbsp marjoram
- 1 tsp black pepper
- 1 tsp cumin
- 1 tsp seven-spice blend
- Salt to taste
- 1 tbsp red-pepper paste for the spicy version
Method
- Chop the onion and put it in a food processor with the marjoram, black pepper, seven-spice blend, cumin, salt and walnuts. Process until very fine.
- Add this mixture to the washed bulgur and knead. Leave it for about 15 minutes so the bulgur absorbs the flavors.
- Add the boiled potato and enough water for kneading, then knead by hand or machine until the kibbeh becomes smooth and ready to eat.
- Divide the mixture in half. Add 1 tablespoon red-pepper paste to one half if you want a spicy version.
- Arrange on a serving plate and drizzle with olive oil.
Serve with tomato sauce or salad. Enjoy 🙂
Why potato-and-walnut kibbeh is a strong plant-based dish
The useful package here is bulgur + walnuts + potato, not a single miracle ingredient. Bulgur contributes whole-grain carbohydrate and fiber, while walnuts add unsaturated fats, plant protein and ALA omega-3.
Randomized trials support the whole-grain direction: replacing refined grains with whole grains improved several cardiometabolic markers including LDL, total cholesterol, HbA1c and CRP. Source.
Walnuts also have stronger evidence than vague claims about “renewing skin cells”: a meta-analysis of randomized trials found reductions in LDL, total cholesterol and triglycerides with walnut intake, although effects varied across studies. Source.
This is exactly what traditional vegan food can do well: grains, nuts, vegetables and spices combine into a satisfying Levantine dish without meat being necessary for either texture or nutrition.
Gluten note: bulgur is made from wheat and is not suitable for people with celiac disease or a wheat allergy.
Try raw-style lentil kibbeh, or our other potato and walnut kibbeh.
