Burghul (bulgur/bulgar/bulghul) is wheat that’s been dehusked, parboiled, dried and cracked into nibbly bits. Don’t confuse it with cracked wheat, which is simply that – cracked wheat – and can take up to an hour to cook. As burghul has been parboiled, it needs little cooking and, in most cases, nothing more than a good soak in hot water.
The Good Carbs Cookbook
Images and recipes from
The Good Carbs Cookbook by Alan Barclay,
Phillippa Sandall & Kate McGhie
(Murdoch Books RRP $39.99)
500 g (1 lb 2 oz) lean minced (ground) lamb
4 large onions
²⁄³ cup (90 g/3¼ oz) crumbled feta
2 tablespoons chopped mint
1 teaspoon ground cinnamon
1 cup (175 g/6 oz) fine burghul (bulgur)
2 garlic cloves, crushed sea salt flakes and freshly ground pepper
¼ cup (60 ml/2 fl oz) olive oil
400 g (14 oz) tin chopped tomatoes
1 cup (250 ml/9 fl oz) water
Put the lamb, one finely chopped onion, feta, mint, cinnamon, burghul and half the garlic in a bowl with salt and pepper to taste.
Clump the mixture together with your hands to mix well and then cover and set aside for 1 hour. Scoop out pieces of the mixture and shape into small balls about the size of golf balls.
Heat the oil in a deep, non-stick pan over medium heat.
Slice the remaining three onions, add to the pan and cook for about 7 minutes, or until the onions are soft but not coloured.
Stir in the remaining garlic and cook for a further 1 minute.
Add the tomatoes with the water, and add salt and pepper to taste.
Bring the mixture to a gentle simmer and then place the meatballs evenly on top.
Pour in enough water to come about two-thirds of the way up the contents of the pan.
Cover the pan, reduce the heat to low and gently simmer for about 35 minutes, or until the meatballs are tender and cooked.