
- 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
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40g (1/4 cup) fine burghul (cracked wheat) (see note)
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1 lemon, zested, juiced
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125ml (1/2 cup) olive oil
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2 x 6-cutlet racks of lamb, trimmed
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3 small red onions, cut into wedges
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1 tablespoon cumin seeds, toasted
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400g can butter beans, rinsed, drained
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400g can cannellini beans, rinsed, drained
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1/2 cup mint leaves
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1/4 cup flat-leaf parsley
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Crusty bread, to serve
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Butter, to serve
Method
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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.
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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.
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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.
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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
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3540 kj
Energy
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67g
Fat Total
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22g
Saturated Fat
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8g
Fibre
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42g
Protein
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119mg
Cholesterol
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114.56mg
Sodium
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5g
Carbs (sugar)
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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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