- 0:20 Prep
- 0:40 Cook
- 4 Servings
- Capable cooks
As summer beckons, life starts getting more social, so this great midweek meal is designed to work just as well when you’re entertaining friends.
Ingredients
- 40g (1/4 cup) fine burghul (cracked wheat) (see note)
- 1 lemon, zested, juiced
- 125ml (1/2 cup) olive oil
- 2 x 6-cutlet racks of lamb, trimmed
- 3 small red onions, cut into wedges
- 1 tablespoon cumin seeds, toasted
- 400g can butter beans, rinsed, drained
- 400g can cannellini beans, rinsed, drained
- 1/2 cup mint leaves
- 1/4 cup flat-leaf parsley
- Crusty bread, to serve
- Butter, to serve
Method
- Step 1To cook burghul for salad, combine 60ml (1/4 cup) boiling water, burghul, lemon zest and juice in a large bowl and stand for 40 minutes or until burghul is tender. Using a fork, fluff the burghul to separate the grains.
- Step 2Meanwhile, to cook lamb, preheat oven to 200C. Heat 2 tablespoons oil in a large, ovenproof frying pan over medium–high heat. Add lamb, fat-side down, and cook for 3 minutes or until fat is browned. Transfer pan to oven and roast for 20 minutes for medium or until cooked to your liking. Rest for 10 minutes.
- Step 3To make salad, preheat a chargrill pan over high heat. Combine 2 tablespoons oil and onions in a large bowl, then season. Add onions to pan and cook, turning once, for 2 minutes or until charred and softened. Combine onions with burghul, cumin, butter and cannellini beans, mint, parsley and remaining 2 tablespoons oil, then season with salt and pepper.
- Step 4Using a sharp knife, carve lamb racks into cutlets, then season. Divide salad among plates, top with lamb and serve with crusty bread and butter.
- Low carb
- Low sodium
- Low sugar
- Lower gi
Nutrition
3540 kj
Energy
67g
Fat Total
22g
Saturated Fat
8g
Fibre
42g
Protein
119mg
Cholesterol
114.56mg
Sodium
5g
Carbs (sugar)
17g
Carbs (total)
All nutrition values are per serve
Notes
Burghul is whole wheat that has been par-boiled, cracked and dried. It is available in different grades, from fine to coarse. Fine burghul is available from supermarkets.
Tips: For a variation on the salad, substitute chickpeas or kidney beans for butter or cannellini beans, or use 2 x 400g cans of one variety.
Vegetarians can omit the spring lamb, double the salad, and serve it as a main with crusty bread.
- Author: Dominic Smith
- Image credit: Brett Stevens
- Publication: MasterChef
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