bulgar

BULGUR PILAF & QUICK LAMB KÖFTE

Currants, ginger, and cinnamon add Middle Eastern flavors.

Bulgur is a quick-cooking grain that’s high in fiber, with eight grams per cup. In this recipe, it’s seasoned with anti-inflammatory turmeric and ginger, which makes the dish a bright yellow color that kids love, says Marissa Lippert, RD, a New York City-based nutritionist and owner of Nourish Baby, a food-delivery service for parents and newborns. It’s served with lamb köfte, a dressed-up version of meatballs, to create a high-protein lunch full of Middle Eastern flavors. Pack it for lunch for both you and your kids. 
 
Serves 4

Prep time: 20 minutes
Cook time: 40 minutes

This recipe is part of our meal prep series. Click here for full plan.


Bulgar Ingredients:

  • 6 cups cauliflower florets
  • ¼ cup extra-virgin olive oil, divided
  • 4 teaspoons finely minced fresh turmeric
  • Salt
  • Black pepper
  • ¼ cup onion, minced
  • 3 cups prepared bulgur
  • 2 teaspoons fresh ginger, peeled and finely minced
  • 2 tablespoons currants

Köfte Ingredients:

  • 1 pound ground lamb
  • 1 onion, chopped
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon paprika
  • ¼ teaspoon cinnamon
  • 2 cloves garlic, minced
  • Salt
  • Black pepper
  • 2 tablespoons extra-virgin olive oil

Directions

  1. Preheat oven to 400 degrees. Toss cauliflower with 3 tablespoons olive oil, 2 teaspoons finely minced fresh turmeric, salt, and pepper. Roast until browned, about 20 minutes.
  2. In the meantime, mix together all lamb köfte ingredients (except olive oil). Form oblong balls, 1 to 1½ inches long.
  3. Heat olive oil in a sauté pan over medium-high heat. Cook meatballs until browned and cooked through, 8 to 10 minutes.
  4. To finish the bulgar, cook onion and remaining 1 tablespoon olive oil in a medium sauté pan over medium heat for 5 minutes. Add bulgur, 2 teaspoons finely minced fresh turmeric, ginger, currants, salt, and pepper. Turn up the heat to medium-high and sauté for another 4 to 5 minutes. Serve bulgur and cauliflower with the lamb köfte.

Photography by Mariliana Arvelo