Burghul, Tomato And Bean Salad In Lettuce Cups

This healthy burghul salad ticks all the right boxes - low-fat, low-carb and lower GI too!

The ingredient of Burghul Tomato And Bean Salad In Lettuce Cups

• 1 4 cup 40g burghul cracked wheat
• 200g grape tomatoes thinly sliced
• 2 salad onions thinly sliced
• 2 tbsp roughly chopped mint leaves
• 1 2 cup roughly chopped chervil or flat leaf parsley
• 2 tbsp lemon juice
• 2 tsp olive oil
• 400g can soy beans rinsed drained
• 4 large butter lettuce leaves

The Instruction of burghul tomato and bean salad in lettuce cups

• place the burghul in a bowl pour over 1 2 cup 125ml boiling water and soak for 10 minutes drain well then use your hands to squeeze out any excess moisture
• place the burghul in a large bowl with the tomatoes onion mint chervil or parsley lemon juice oil and beans season to taste with salt and pepper then toss well
• place a lettuce leaf on each plate spoon the burghul mixture on top and serve

Nutritions of Burghul Tomato And Bean Salad In Lettuce Cups

fatContent: 170 407 calories
saturatedFatContent: 7 grams fat
carbohydrateContent: 1 grams saturated fat
sugarContent: 11 grams carbohydrates
fibreContent: 5 grams sugar
proteinContent: n a
cholesterolContent: 11 grams protein
sodiumContent: n a

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