Olive oil is a rich source of monounsaturated fatty acids.
In kibbeh country, Ehden and Zgharta, potato doesn’t have its kibbeh form (as elsewhere), but rather is prepared as melee’yieh, or mashed and seasoned with herbs. It’s similar to potato kibbeh, but without the bulgur.
Meycheh with grilled onions is a healthy delicious starter that is suitable for individuals with high cholesterol.
Bemyieh, or okra, is a fine delicacy of Lebanese cuisine. The plant itself is a beautiful shrub with pretty blue flowers that will turn into edible pods holding the plant’s seeds.
Onions are rich in chromium and in flavonoids, namely quercitin, which may help in halting the growth of tumors.
Burghol is low in sodium and high in carbohydrate and fiber.
Rural communities relied largely on burghol and vegetarian recipes like potato kibbeh since meat used to be expensive and hard to get.
This is one of the easiest kibbeh to do, as no shaping dexterity is needed! Kebbet batata, or potato kibbeh, comes in two versions. In this version, nayeh means “raw”; not that the potato is raw, because it is boiled and cooked, but rather that it is mixed with bulgur and herbs and eaten without further cooking.
Batata jezzynyieh is the town of Jezzine’s take on batata harra, but made with cumin, the South’s spice.
Batata harra means literally “hot potato” (as in spicy), as it is a fried potato (baked in some lighter versions!) that is seasoned with the coriander-garlic power couple and hot pepper, or red chile flakes. Batata harra is a must for a mezze table.
A Lenten staple, kebbet laa’tin is the definite mountain vegetarian kibbeh. It is easy to prepare with the garden’s bounty of pumpkin (which keeps all year, and from harvest to harvest) and wild herbs, the best of which is obviously homeyda, the spring wild sorrel leaves, which add a special lemony taste to the stuffing.