½ grain/starchy carb | 1 fat | 2 vegetables
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
- 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.
- 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.
- Drizzle with olive oil, sprinkle with lemon zest and season with salt and pepper.
- Serve with beef, lamb or chicken.