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Cypriot meat filled bulgur shells - Koupes

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Cypriot meat filled bulgur shells - Koupes

Method

For the dough

  • Rinse the bulgur 2-3 times, until the water comes out clean.
  • Drain it and press it in a towel to remove the moisture.
  • Place it in a bowl, add the hot water, and leave it there until it absorbs all of the water.
  • Add salt, pepper, and cinnamon.
  • Add the eggs slowly and mix.
  • Knead very well, until the mixture becomes malleable and looks like a dough. If needed, add a little extra water until the bulgur has the texture you want.
  • Refrigerate the mixture, covered, for at least 1 hour and prepare the filling.

For the filling

  • Heat a frying pan at medium heat. Then, add the olive oil and the ground meat.
  • Sauté the ground meat until browned, and then add the onions, cinnamon, salt, and pepper. Keep sautéing until the onion is golden.
  • Add the garlic, sauté for one more minute, and then add the parsley and the fresh coriander.
  • Remove from the heat and set the ground meat aside to cool.

To assemble (koupes)

  • Place a bowl with water onto your working surface, and take a ball the size of a large walnut from the bulgur mixture.
  • Wet your fingers a little, and roll the ball to be shaped like a disc.
  • In its center, place a teaspoon of the ground meat’s mixture, and fold the bulgur around it so that the filling is at the center of the dough. Usually, koupes are oval shaped, but you can make them round too, like meatballs.
  • Prepare all of the koupes and transfer them to a plate.
  • Place a medium-sized pot over medium heat, filled with olive oil 8-10 cm deep.
  • When the oil reaches 180°C (356° F), fry the koupes for 6-8 minutes or until they turn nicely golden.
  • Serve with lemon juice and slices, and if you want, garnish with parsley and coriander leaves.

Tip

With the same ingredients, you can make a pie too: Place a layer of the bulgur mixture, ground meat, and another layer of the bulgur. Lastly, bake in the oven like any kind of pie.

You can preserve them in the refrigerator and fry them on the next day, or in the freezer for when you need them (in that case, place them onto a tray).

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Nutritional
Chart

Nutrition information per portion

109
Calories (kcal)
5 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

4.7
Total Fat (g)
7 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.3
Saturated Fat (g)
7 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

11.0
Total Carbs (g)
4 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.8
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

5.5
Protein (g)
11 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.5
Fibre (g)
6 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.42
Sodium (g)
7 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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