Burghul with Spring Vegetables

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50min


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The tartness of lemon juice plus the refreshing fragrance of mint make this a dish that will brighten any meal. Burghul is a form of cracked wheat that cooks fast and easily.

Elaine Russell

Ingredients
Serves: 6 

  • 1 1/2 cups (270g) burghul
  • 800ml boiling water
  • 2 tbsp olive oil
  • 1/4 cup (60ml) lemon juice
  • pepper to taste
  • 2 leeks, halved lengthways and cut crossways into 2.5cm pieces
  • 2 garlic cloves, finely chopped
  • 12 asparagus spears, cut into 5cm lengths
  • 1 cup (160g) frozen peas, thawed
  • 1/3 cup (20g) chopped fresh mint

Directions
Preparation:10min  ›  Cook:40min  ›  Ready in:50min 

  1. Combine the burghul and water in a large heatproof bowl. Leave to soak for about 30 minutes or until the burghul is tender; stir after 15 minutes. Drain the burghul in a large fine-mesh sieve.
  2. Whisk together 1 tbsp of the oil, the lemon juice and pepper in a large bowl. Add the drained burghul and fluff with a fork to separate the grains and mix them with the dressing.
  3. Heat the remaining oil in a medium frying pan over a low heat. Add the leeks and garlic and cook for about 5 minutes or until the leeks are tender. Transfer to the bowl with the burghul.
  4. Steam the asparagus for 4 minutes or until tender. Add the peas during the final 30 seconds of steaming. Add the vegetables to the burghul together with the mint and toss to combine. Serve at room temperature or chilled.

Some more ideas…

Use couscous instead of burghul. Just cover the couscous with boiling water and soak for 5 minutes.

Health points

*Burghul provides a number of nutrients, including protein, niacin, insoluble fibre, phyto-oestrogens and vitamin E, all of which work to keep your heart healthy. Plus, it is a great source of potassium which is very helpful for controlling high blood pressure.
*Burghul is a good, low-fat complex carbohydrate. It contains useful amounts of some of the B vitamins, particularly B1, as well as copper and iron.

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