Easy

Burghul, tomato and bean salad in lettuce cups

Name: Burghul, tomato and bean salad in lettuce cups
Prep time: 20 min
Total time: 20 min
Yield: 4
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

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20m

Burghul, tomato and bean salad in lettuce cups

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This healthy burghul salad ticks all the right boxes - low-fat, low-carb and lower GI too!

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

1.

Place 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.
2.

Place 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.
3.

Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.