Bulgur Salad with Lamb Fillets

Published : June 24, 2015

The fresh herbs in this salad give it a zesty lift.

Preparation time 25 minutes

Cooking time 15 minutes

Ingredients

300g fine bulgur
2 1⁄2 cups (625ml) very hot water
720g lamb fillets
freshly squeezed juice of 3 lemons
1 tablespoon mustard seed oil
freshly ground black pepper, to taste
1 cup chopped fresh flat-leaf parsley
1 cup chopped fresh mint leaves
8 green onions or spring onions, thinly sliced
1 hot red chilli, seeds removed, finely chopped
1 large zucchini, well scrubbed, cut into small cubes
2 roma tomatoes, seeded and cut into small cubes

Method

Preheat the oven to 180°C (160°C fan).
Place the bulgur in a bowl. Stir in the hot water, cover with plastic wrap and stand until the water is absorbed and the bulgur is tender, about 20 minutes.
Meanwhile, spray the lamb fillets with oil. Sear them in a non-stick pan over high heat on all sides, then place the pan, in the oven for 5-8 minutes. Remove from the oven and allow to cool.
Drain the bulgur, removing as much water as possible. Add the lemon juice and the oil and season with pepper. Toss well. Add the herbs, onions, chilli, zucchini and tomatoes and mix well. Check seasoning, adding more lemon juice if necessary.
Arrange the bulgur salad on a large platter, slice the meat thinly and lay on top.

Serve immediately.

Bulgur is made from wheat that has already been cooked and dried, and therefore takes little preparation. It comes in fine, medium and dry varieties. For salads such as tabbouleh, fine bulgur is recommended. Do not confuse with cracked wheat, which is uncooked. Packaged bulgur is found in most supermarkets and health food stores.

Recipe + image courtesy of Heart Foundation.