- 0:20 Prep
- 4 Servings
- Capable cooks
This healthy burghul salad ticks all the right boxes – low-fat, low-carb and lower GI too!
Ingredients
- 1/4 cup (40g) burghul (cracked wheat)
- 200g grape tomatoes, thinly sliced
- 2 salad onions, thinly sliced
- 2 tablespoons roughly chopped mint leaves
- 1/2 cup roughly chopped chervil or flat leaf parsley
- 2 tablespoons lemon juice
- 2 teaspoons olive oil
- 400g can soy beans, rinsed, drained
- 4 large butter lettuce leaves
Method
- Step 1Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.
- Step 2Place the burghul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.
- Step 3Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
713 kj
Energy
7g
Fat Total
1g
Saturated Fat
8g
Fibre
11g
Protein
25.88mg
Sodium
5g
Carbs (sugar)
11g
Carbs (total)
All nutrition values are per serve
Notes
Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.
- Author: Kate Tait
- Image credit: Ben Dearnley
- Publication: Taste.com.au
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