February 28th, 2009


Cracked Wheat, Walnut and Pomegranate Salad

Packing a lunch box to work is something of the past. Most work places have a lunchtime offer on site and if  not there’s enough expensive temptations on the high street. I have more than one reason to make my own lunch, one is to save the pennies and the other is to prevent myself from eating too much bread. It’s so easy to grab a boring sandwich, but this Cracked Wheat, Walnut and Pomegranate Salad is a perfect solution.

The citrus infused cracked wheat, laced with fresh crispy celery, pomegranate seeds, lots of fresh herbs and fragrant toasted walnuts brings a welcome exciting change to the boring lunchtime affair. This salad is perfect for a picnic or  to go with a slap up BBQ on a hot summers day. Well roll on summer and lets hope its a super hot one this year!

  • 200g cracked wheat
  • 100g celery
  • 1 lemon zest and juice
  • 4tbs flat leaf parsley, chopped
  • 50g salad onions
  • 2tbs mint, chopped
  • 80g walnuts
  • 2tbs extra virgin olive oil
  • salt and pepper
  • 1 pomegranate

Wash the cracked wheat a couple of times under cold water and drain in a colander.

Place the washed cracked wheat in a medium size saucepan and just cover with cold water and add a pinch of salt.

Bring the cracked wheat to the boil, turn the heat down to a gentle simmer and cook the cracked wheat until tender.

Once the cracked wheat is cooked, remove the saucepan from the heat and cover with a lid, set aside and let the cracked wheat absorb the water whilst cooling.

Once the cracked wheat is cool enough drain any access water.Add the olive oil, lemon zest and juice,season with salt and freshly ground black pepper to taste. Let the cracked wheat infuse while preparing the rest of the ingredients.

In a small frying pan gently toast the walnuts over high heat, keep the walnuts moving to prevent them from burning. Cool the toasted walnuts on a baking tray before adding it to the salad.

Wash the celery and salad onions.Peel and dice the celery in 5mm pieces and chop the salad onions.

Removing the seeds from the pomegranate can be a challenge.I loosen the seeds by banging the outside of the fruit, I then cut the pomegranate in half and use a teaspoon to help the seeds out. I do this over the kitchen sink as the juice from the pomegranate can make a mess.

Add the celery, spring onions and pomegranate seeds along with the chopped parsley, mint and cold toasted walnuts to the cracked wheat salad. Taste and adjust the seasoning if needed.

Let the salad infuse for at least a half hour before eating ,as this help all the flavours come together and develop.

This salad will keep up to three days in an airtight clean container in the fridge.

Makes approximately 4 large portions or 8 portions for a side salad

Food Fanatics Tips

You can use cracked wheat or bulgur wheat for this recipe however take note of the differences. They are both made from the same ingredient, wheat. Cracked wheat cooks longer than bulgur wheat, as it’s completely raw wheat that has been cracked. Bulgur wheat has first been steamed during the preparation process before it has been dried and cracked. Therefore bulgur wheat has a much shorter cooking time than cracked wheat.

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5 Comments to “Cracked Wheat, Walnut and Pomegranate Salad”

  1. Love your site man keep up the good work

  2. tim Maguire says:

    lovely recipe, and thanks for pointing out the difference between cracked wheat and bulgur – they’re very different. I think I’d use bulgur for this myself. x

  3. Mehmet says:

    I like the colors also. I will try today in dinner. Thank you for sharing. I love cooking different meals.

  4. Sophia says:

    What an interesting combination! Thanks for sharing. I love all of the colors! Great job!

  5. beatriz Lecuona says:

    Very very good, very impressing – all these pictures and recepies

    Well done


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