Burghul Salad with Lamb

    30 minutes

    For this tasty dish, tender lamb fillet is quickly cooked under the grill, then cut up and mixed into a salad of burghul, red capsicum, green olives and fresh mint. No oil is used to dress the salad, just fresh lemon and orange juices, so the fat content is kept low.

    4 people made this

    Serves: 4 

    • 1 cup (180 g) burghul
    • 400 g lamb neck fillet, trimmed of all excess fat and halved lengthways
    • 4 shallots, finely chopped
    • 1 large red capsicum, deseeded and chopped
    • ¾ cup (90 g) pitted green olives
    • ½ telegraph cucumber, finely chopped
    • ⅓ cup (20 g) chopped fresh mint
    • juice of 1 lemon
    • grated zest and juice of 1 orange
    • salt and pepper
    • 2 baby cos lettuces, sliced across into shreds

    Preparation:15min  ›  Cook:15min  ›  Ready in:30min 

    1. Preheat the grill. Put the burghul in a mixing bowl, pour over enough boiling water to cover and stir well. Leave to soak for 15–20 minutes.
    2. Meanwhile, grill the lamb pieces for 6–7 minutes on each side or until browned on the outside but still slightly pink inside. Remove from the heat and leave to rest in a warm place for about 10 minutes, then slice into chunky pieces.
    3. Put the shallots, red capsicum, olives, cucumber and chopped mint in a salad bowl.
    4. Drain the burghul in a sieve, pressing out excess water. Add to the salad bowl, together with the lemon and orange juices, the orange zest and salt and pepper to taste. Toss to mix everything well.
    5. Add the lamb and lettuce, and toss again. Serve immediately.

    Some more ideas…

    Spicy pork and burghul salad with pineapple: Preheat the oven to 220ºC. Mix together the grated zest of ½ orange, the juice of 1 orange, 1 tbsp canola oil, 1 tbsp dark rum or soy sauce, 2 tbsp soft brown sugar, 1 large crushed garlic clove, and ½ tsp each ground cinnamon, ground allspice and pepper in a shallow ovenproof dish. Add 400 g pork fillet and turn to coat with the mixture. Roast for 25 minutes or until tender but still moist. Meanwhile, soak the burghul as in the main recipe, then mix with ½ sweet ripe pineapple, peeled, cored and chopped, 1 red capsicum, deseeded and chopped, 4 shallots, thinly sliced, the juice of 1 orange, 60 g watercress leaves and 1 tbsp chopped fresh coriander leaves. Season. Spoon onto four plates. Slice the pork and arrange on top of the salad. Spoon over the cooking juices and serve.

    Health points

    *Lamb is an excellent source of zinc, which is necessary for healing wounds. Lamb also provides useful amounts of iron.
    *Olives contain about 18 per cent fat by weight, and most of this is healthy mono-unsaturated fat.
    *Burghul makes a refreshing alternative to potatoes, and it has the benefit of a lower Glycaemic Index.

    Each serving provides

    GI estimate low.

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    hmm yummy  -  29 Aug 2008