⏱ 40 min totalBeef Kofta with Bulgur & Kale Salad
Per 1 serving · 408 g · 15 ingredients
of a 2,000 cal day
- Protein29g21% of calories
- Carbs37g27% of calories
- Fat33g53% of calories
At a glance
One serving of Beef Kofta with Bulgur & Kale Salad (408 g) has 544 calories, with 29 g of protein, 37 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (57% DV), dietary fiber (28% DV) and Vitamin A (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 54% and 29% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Dietary fiber28%
- Vitamin A40%
- Vitamin C95%
- Vitamin K403%
- Riboflavin (B2)25%
Good source of
10–19% of the daily value
- Vitamin E17%
- Thiamine17%
- Choline14%
- Potassium19%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat54%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ cup Water
¼ cup Bulgur
¼ lb Ground beef
¼ small raw Red onion
½ clove Garlic
½ tsp, ground Cumin seed- 🥄³⁄₁₆ tsp Salt
⅛ tsp Black pepper
1 spray , about 1/3 second Cooking spray
1 cup, chopped Kale
¼ medium whole Tomatoes
¼ oz Feta cheese
½ tbsp Olive oil
½ tbsp Red wine vinegar
⅛ tsp, ground Oregano
Directions
- 1
Bring 2 cups of water and 1 cup of bulgur to a boil in a medium saucepan. Cover, reduce heat to a simmer, and cook until tender, about 12 minutes. Drain any excess liquid and spread on a rimmed baking sheet to cool for 10 minutes.
- 2
Position the oven rack in the upper third and preheat the broiler to high.
- 3
In a medium bowl, combine one-third of the cooked bulgur with 1 lb ground beef, 1 small chopped red onion, 2 grated garlic cloves, 2 tsp ground cumin, and half of the salt and pepper. Gently knead until just combined. Form into cigar-shaped patties, about 4 inches long and 1 1/2 inches thick.
- 4
Coat a baking sheet with cooking spray and place the kofta patties on it. Broil, turning once, until the internal temperature reaches 160°F, about 10 to 12 minutes.
- 5
Meanwhile, combine the remaining bulgur with 4 cups chopped kale, tomatoes, 1 oz feta cheese, 2 tbsp olive oil, 2 tbsp red wine vinegar, 1/2 tsp ground oregano, and the remaining salt and pepper. Toss gently to combine and serve with the kofta.
Vitamins & minerals
Amounts for 1 serving (408 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 363 μg | 40% |
| Vitamin C | 85 mg | 95% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 17% |
| Vitamin K | 484 μg | 403% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 8 mg | 47% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 3 μg | 105% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 197 mg | 20% |
| Iron | 5 mg | 68% |
| Potassium | 898 mg | 19% |
| Magnesium | 120 mg | 29% |
| Phosphorus | 388 mg | 55% |
| Zinc | 6 mg | 56% |
| Copper | 1 mg | 136% |
| Manganese | 2 mg | 73% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 67 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4,126 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 26 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.3 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 791 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 13 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 544 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 103minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Beef Kofta with Bulgur & Kale Salad?
One serving of Beef Kofta with Bulgur & Kale Salad (1 serving) has 544 calories, which works out to 133 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Beef Kofta with Bulgur & Kale Salad high in protein?
It provides a solid 29 g of protein per serving (57% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Beef Kofta with Bulgur & Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Beef Kofta with Bulgur & Kale Salad?
613 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Beef Kofta with Bulgur & Kale Salad?
2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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