Preparation Method:

1. Soak the Bulgur: Soak 2.5 kg of bulgur in hot water for 10 minutes.
2. Mixing: Drain the bulgur and add 1 kg of boiled potatoes (or pumpkin).
3. Add the Remaining Ingredients: Add 2 teaspoons of sea salt, 1 tablespoon of marjoram, 1 tablespoon of cumin, 1 tablespoon of dried mint, 1 teaspoon of black pepper, 1 teaspoon of cinnamon, 1 teaspoon of turmeric, and 4 tablespoons of cornstarch.
4. Kneading: Rub the bulgur by hand until it combines well with the other ingredients, then place it in the kibbeh machine to get a smooth, elastic texture.

Kibbeh Filling Ingredients:

1. 500 g of fine soy meat
2. 1 teaspoon of marjoram
3. 1 teaspoon of cumin
4. 1 teaspoon of dried mint
5. 1 teaspoon of black pepper
6. 1 teaspoon of cinnamon
7. 1 teaspoon of turmeric
8. 1 teaspoon of ground ginger
9. 1 teaspoon of cardamom
10. 100 g of chopped walnuts
11. 100 g of chickpeas (optional)

Filling Preparation Method:

1. Cooking: Place the ingredients in a pan with 4 tablespoons of olive oil and stir over heat until cooked.
2. Stuffing: Stuff the kibbeh as desired, then fry them in oil or bake them in the oven as preferred.

Preparing Bulgur for Mansaf:

1. For every 1 kg of bulgur, add 2 cups of water, 1 teaspoon of turmeric, and 1 teaspoon of sea salt.
2. Place the bulgur on the stove until cooked.

Preparing the Salted Sauce:

1. 500 g of bulgur yogurt
2. 500 ml of almond milk
3. 2 tablespoons of lemon juice
4. 1 tablespoon of cornstarch
5. A pinch of saffron (optional)
6. 1 liter of water

Preparation Method:

1. Stirring: Stir the ingredients over heat until boiling.
2. Cooking: Stop stirring and let it cook until done.

Serving:

1. Serving the Bulgur: Place the cooked bulgur in a serving dish.
2. Serving the Kibbeh: Add the stuffed kibbeh, fried or baked, on top of the bulgur.
3. Garnishing: Garnish the dish with almonds, walnuts, and fried soy meat with oil and freshly ground spices.

Additions:

1. A little finely chopped parsley can be added to enhance flavor and add extra color.
2. Use roasted walnuts or almonds for garnish to give a crunchy flavor.
3. Kibbeh can be served with tahini sauce as a side dish.

Note: This dish may not be suitable for people with allergies to any of the ingredients or those who prefer foods with a smooth texture only.

Health Benefits of the Ingredients:

• Potatoes: Rich in complex carbohydrates that provide energy, vitamin C that boosts immunity, and potassium that helps regulate blood pressure.
• Pumpkin: An excellent source of vitamin A, supporting skin and eye health, and antioxidants that protect against chronic diseases.
• Bulgur: Rich in fiber that promotes digestive health and provides a feeling of fullness, in addition to minerals like iron and magnesium.
• Sea Salt: Provides essential minerals like sodium and magnesium, but in moderate amounts to maintain heart health.
• Marjoram and Cumin: Both have anti-inflammatory properties and help calm the digestive system and improve metabolism.
• Dried Mint: Promotes digestive health, alleviates bloating and gas, and adds a distinctive flavor.
• Black Pepper: Helps improve nutrient absorption and has antioxidant effects.
• Cinnamon: Regulates blood sugar levels and helps improve circulation.
• Turmeric: Contains curcumin, known for its anti-inflammatory properties and role in boosting immunity.
• Starch: Helps bind the ingredients and adds a unique texture to the recipe.

These ingredients combined offer a balanced meal full of health benefits that support body health and protect against many diseases.

Nutritional Values and Calories:

• Boiled Potatoes (1 kg):
  • Calories: Around 800 kcal
  • Carbohydrates: Around 190 grams
  • Protein: Around 15 grams
  • Fat: Around 0.4 grams
• Bulgur (2.5 kg):
  • Calories: Around 4300 kcal
  • Carbohydrates: Around 880 grams
  • Protein: Around 120 grams
  • Fat: Around 15 grams
• Sea Salt (2 tablespoons):
  • Estimably contains no measurable calories.
• Spices (Marjoram, Cumin, Mint, Black Pepper, Cinnamon, Turmeric):
  • Estimably contains no measurable calories in the small quantities used.
• Starch (4 tablespoons):
  • Calories: Around 100 kcal
  • Carbohydrates: Around 25 grams
• Fine Soy Meat (500 grams):
  • Calories: Around 550 kcal
  • Protein: Around 60 grams
  • Carbohydrates: Around 35 grams
  • Fat: Around 20 grams
• Walnuts (100 grams):
  • Calories: Around 650 kcal
  • Protein: Around 15 grams
  • Carbohydrates: Around 14 grams
  • Fat: Around 65 grams
• Chickpeas (100 grams):
  • Calories: Around 170 kcal
  • Protein: Around 9 grams
  • Carbohydrates: Around 27 grams
  • Fat: Around 6 grams
• Bulgur Milk (500 grams):
  • Calories: Around 200 kcal
  • Protein: Around 10 grams
  • Carbohydrates: Around 25 grams
  • Fat: Around 5 grams
• Almond Milk (500 ml):
  • Calories: Around 125 kcal
  • Protein: Around 1.25 grams
  • Carbohydrates: Around 2.5 grams
  • Fat: Around 12.5 grams
• Lemon Juice (2 tablespoons):
  • Estimably contains no measurable calories in the small quantities used.
• Water (1 liter):
  • Estimably contains no measurable calories.

Please note that these estimates may vary depending on the brands and exact preparation of the recipe.