quick bulgur salad with lamb

How To Make quick bulgur salad with lamb recipe - Bulgur is a low-GI grain made from durum wheat and makes an excellent accompaniment to meat or fish dishes. The wheat grains have already been parboiled, so it doesn’t take long to prepare.

SERVES: 4

PREPARATION: 10 MINUTES, PLUS 20 MINUTES SOAKING, COOKING: 5 MINUTES

Ingredients:
1 cup (175 g) bulgur
1 1/4 cups (300 ml) boiling water
4 scallions, thinly sliced
2 large tomatoes, chopped
1 tablespoon (15 ml) lemon juice
1 tablespoon (15 ml) extra virgin olive oil, plus extra for frying
pinch of salt and freshly ground black pepper
12 lamb chops, French trimmed

Method:
1 Place the bulgur in a heatproof bowl, and pour boiling water over. Cover tightly with foil and set aside for 15–20 minutes, or until the grains are tender and all the water has absorbed. Fluff up the grains with a fork and place in a large salad bowl.

2 Add the scallions, tomatoes and lemon juice to the bulgur. Drizzle with the oil, season with salt and pepper and toss to combine. Set aside.

3 Lightly oil a grill pan or heavy-bottom frying pan and place over medium–high heat. Cook the lamb chops for 2 minutes on each side for medium, and remove from the pan. Serve the lamb chops with the bulgur salad.

COOK’S TIP
+ Ask your butcher for French-trimmed lamb chops. These have been trimmed of fat, with the bone scraped clean for a nicer look.

Each serving provides
332 calories, 22 g protein, 14 g fat (4 g saturated fat), 29 g carbohydrate (3 g sugars), 7 g fiber, 217 mg sodium

Food Fact
BULGUR is made by parboiling wheat grains until soft, drying them and then coarsely grinding them. As the grains have already been parboiled, bulgur is very quick to prepare: It can be briefly boiled or, alternatively, left to soak in boiling water until soft. Bulgur is made from the whole wheat grain and is a good source of low-GI carbohydrate, dietary fiber and B vitamins.

quick bulgur salad with lamb