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
Cuisine: Middle Eastern
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

3 steps

Prep:20min

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

Updated at: Thu, 17 Aug 2023 13:39:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories160.9 kcal (8%)

Total Fat6.7 g (10%)

Carbs17.4 g (7%)

Sugars2.4 g (3%)

Protein9.9 g (20%)

Sodium128.7 mg (6%)

Fiber5.2 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cupburghul

cracked wheat

200ggrape tomatoes

thinly sliced

2salad onions

thinly sliced

2 tablespoonsmint leaves

roughly chopped

½ cupchervil

roughly chopped, or flat leaf parsley

2 tablespoonslemon juice

2 teaspoonsolive oil

400gcan soy beans

rinsed, drained

4 leavesbutter lettuce

large

Instructions

Step 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.

Step 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.

Step 3

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

View on taste.com.au

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