Lamb is a good source of iron, zinc and vitamin B12, nutrients which all help to support our sleep-wake cycle, energy production and release. Burghul is a high-fibre wholegrain, a good source of B-group vitamins, magnesium and provides a great nutty texture for the tabouli. Rich in antioxidants and sleep-supporting nutrients, add these colourful cups to your rotating dinner repertoire!
Serves 4
Prep time 10 minutes
Cook time 25 minutes
Dairy Free, Nut Free
Ingredients
- ⅓ cup burghul
- 3 cups flat-leaf parsley, finely chopped
- 1 cup mint, finely chopped
- 2 Roma tomatoes, finely diced
- 3 spring onions, shredded
- 1 lemon, juiced
- 3 tbsp extra virgin olive oil
- 500g lamb backstrap
- 1 Iceberg lettuce, cut in half, leaves separated
How to make
1. Place burghul in a medium mixing bowl. Add 1/3 cup of boiling water to the bowl. Cover with a plate and leave for 10 minutes. Remove and fluff lightly with a fork.
2. Add the parsley, mint, tomato, spring onion, lemon juice and two tablespoons of olive oil to the bowl. Season with salt and pepper, toss well and set aside.
3. Coat the lamb in the remaining olive oil and season with salt and pepper. Heat a medium frypan over medium-high heat. Add the lamb and cook for 3-4 minutes on either side or until cooked to your liking. Remove the lamb and cover lightly. Leave to rest for a further 3 minutes before thinly slicing.
4. To serve, divide the tabouli between 8 large lettuce cups and top with sliced lamb.
Notes
Want to make it gluten-free? Simply substitute the burghul for ½ cup of quinoa and cook according to packet instructions.
Leftover tabouli can be stored in an airtight container in the refrigerator for up to two days. Cooked lamb best consumed immediately.
Nutritional information
| Kilojoules |
1805kJ |
Protein |
41.5 g |
Carbohydrates, total
- sugars, total |
14.0 g
3.6 g
|
Fat, total
- saturated fat |
20.9 g
4.5 g
|
| Sodium |
170 mg |
|