Cracked wheat & lamb salad

Cracked wheat & lamb salad

Photography by Steve Brown


Sprinkle on… nuts and seeds to up your protein, vitamins and unsaturated fats.

Preparation Time

15 – 40 minutes

Cooking Time

15 minutes

Ingredients (serves 4)

  • 170g (1 cup) burghul (cracked wheat)
  • Olive oil spray
  • 2 (200g each) lamb eye of loin (backstraps)
  • 200g green round beans, topped, cut into 3cm lengths
  • 2 cups watercress sprigs
  • 1 small avocado, halved, stone removed, peeled, coarsely chopped
  • 40g (1/4 cup) sunflower seeds
  • 2 tbs finely chopped dry-roasted hazelnuts
  • 1 tbs fresh lemon juice
  • 1 tbs olive oil
  • 1 long fresh red chilli, seeded, finely chopped
  • 1 tsp honey


  1. Preheat oven to 190ºC. Place burghul in a heatproof bowl. Pour over enough boiling water to cover. Set aside for 20 minutes or until tender. Drain. Transfer to a large bowl.
  2. Spray a frying pan with oil. Cook the lamb over high heat for 2 minutes each side or until brown. Transfer to a baking tray. Bake for 8 minutes for medium or until cooked to your liking. Cover with foil and set aside for 5 minutes to rest. Thinly slice.
  3. Meanwhile, cook beans in a saucepan of boiling water for 2 minutes or until bright green. Refresh under cold running water. Add beans, watercress, avocado, sunflower seeds and hazelnuts to the burghul.
  4. Combine the lemon juice, oil, chilli and honey in a bowl. Add the lamb and dressing to the burghul mixture and toss to combine.



Good Taste – October 2010

Good Taste – October 2010, Page 55
Recipe by Chrissy Freer


Nutritional information

This information is per serve.

Protein Dietary Fibre
31.00g 7.00g
Fat Total Energy
18.00g 1840kJ
Fat Saturated Sodium
Carbohydrate Total Cholesterol
Carbohydrate Sugars

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