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Baked Pistachio and Bulgur Beef Koftas
Crispy on the outside and incredibly tender within, these baked Mediterranean beef koftas blend ground meat with hearty bulgur and crushed pistachios. Fresh parsley, mint, and a warm spice mix of cinnamon, coriander, and cumin give the beef a bright, aromatic flavor. The bulgur traps the juices so the meat doesn't dry out in the oven, while the nuts provide a satisfying texture. You'll love them tucked into warm pita bread or wrapped in crisp lettuce leaves with a generous dollop of yogurt.
Ingredients
- ½ cup uncooked bulgur
- 1 cup chopped fresh parsley and/or mint, leaves and stems, plus more for serving if desired
- ½ cup shelled unsalted pistachios
- 2 garlic cloves, peeled
- ½ teaspoon ground cinnamon
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ¼ teaspoon smoked paprika
- ¼ teaspoon kosher or sea salt
- ¼ teaspoon black pepper
- ⅛ teaspoon cayenne pepper
- 1 pound ground beef (80 to 90% lean)
- 1 tablespoon extra-virgin olive oil
Instructions
- 1Preheat the oven to 400°F.
- 2Bring 1/2 cup of water to a boil in a small saucepan over medium-high heat. Stir in the bulgur, cover, and reduce the heat to medium-low. Simmer for 10 to 12 minutes until the grains absorb all the liquid. Remove the lid and let it cool for 5 minutes.
- 3While the bulgur cools, combine the parsley, mint, pistachios, garlic, cinnamon, coriander, cumin, smoked paprika, salt, black pepper, and cayenne pepper in a food processor. Blend until it forms a thick paste.
- 4Scrape the herb paste into a large bowl. Add the cooled bulgur and ground beef. Use your hands to gently mix the ingredients just until combined. Overmixing makes the meat tough, so use a light touch.
- 5Divide the beef mixture into 12 equal portions and shape each into a 4-inch log. Arrange the logs on a large rimmed baking sheet and brush them lightly with olive oil. The oil helps them brown evenly in the hot oven.
- 6Bake for 12 to 14 minutes until the koftas develop a golden brown crust and a meat thermometer inserted into the center reads 160°F. Transfer to a platter and scatter with additional fresh herbs before serving.
Nutrition
256kcal
Calories
19g
Protein
15g
Fat
3g
Fiber
137mg
Sodium
49mg
Cholesterol
Notes
- Serving: Wrap the koftas in warm pita bread or crisp lettuce leaves, and serve with hummus, tzatziki, or plain yogurt.
- Substitutions: You can swap the bulgur for cooked couscous, lentils, mashed cannellini beans, or cooked minced mushrooms.
- Make ahead: You can mix and shape the koftas up to a day in advance. Store them covered in the fridge until you're ready to bake.