This fragrant beef salad is perfect for an easy summer meal, and if there are any leftovers, have them for lunch the next day.
Ingredients
- 1 tablespoon olive oil
- 2 garlic cloves, crushed
- 1 teaspoon finely grated lemon rind
- 500g beef rump steak, trimmed
- 1 cup burghul (see note)
- 100g grape tomatoes, halved
- 1 Lebanese cucumber, finely chopped
- 2 large radishes, thinly sliced
- 2 green onions, thinly sliced
- 310g can corn kernels, drained
- 2 tablespoons chopped fresh mint leaves
- 2 tablespoons chopped fresh flat-leaf parsley leaves
Mustard dressing
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon wholegrain mustard
Method
- Step 1Combine oil, garlic and lemon rind in a dish. Add beef. Turn to coat. Cover with plastic wrap. Refrigerate until needed.
- Step 2Place burghul in a bowl. Cover with boiling water. Stand for 10 minutes or until softened. Drain. Rinse. Drain, pressing down with a spoon to remove excess water. Transfer to a large bowl.
- Step 3Add tomato, cucumber, radish, onion, corn, mint and parsley to burghul. Season with salt and pepper. Toss to combine.
- Step 4Heat a barbecue plate or chargrill on medium-high heat. Cook steak for 2 to 3 minutes each side for medium rare or until cooked to your liking. Transfer to a plate. Cover with foil. Rest for 5 minutes.
- Step 5Make dressing Combine oil, lemon juice and mustard in a jug. Season with salt and pepper.
- Step 6Thinly slice steak. Add to burghul mixture with dressing. Toss to combine. Serve.
- Diabetes friendly
- Low carb
- Low fat
- Low sodium
- Low sugar
- Lower gi
Nutrition
2123 kj
Energy
22g
Fat Total
5g
Saturated Fat
8g
Fibre
34g
Protein
78mg
Cholesterol
281.47mg
Sodium
4g
Carbs (sugar)
39g
Carbs (total)
All nutrition values are per serve
Notes
Burghul is pre-cooked and dreid whole wheat grain, commonly used in tabouli. Being a wholegrain, it’s rich in fibre and is a good source of the essential minerals manganese and magnesium.
- Author: Katrina Woodman
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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