Serves 4

½ grain/starchy carb | 1 fat | 2 vegetables

Ingredients

80g burghul (cracked wheat)

1 cup salt-reduced vegetable (or chicken) stock or water

2 semi-dried tomatoes in oil, drained and finely sliced

1 continental cucumber, diced

2 spring onions, finely chopped

2 cups flat-leaf parsley, finely chopped

1 cup mint, finely chopped 

Zest and juice of one lemon

2 vine-ripened tomatoes, seeded and diced

1 Tbsp virgin olive oil

Sea salt and cracked pepper

Method

1. Place burghul in a bowl and cover with chicken stock for 30 mins. Transfer to a fine sieve and press with a spoon to remove excess liquid. Spread burghul on kitchen paper and pat dry.
2. Combine burghul, semi-dried tomatoes, cucumber, spring onion, parsley and mint in a high sided bowl. Squeeze lemon juice over salad. Scatter tomato on top.
3. Drizzle with olive oil, sprinkle with lemon zest and season with salt and pepper.
4. Serve with beef, lamb or chicken.