Cracked Wheat, Walnut and Pomegranate Salad
Portion/Yield:Makes approximately 4 large portions or 8 portions for a side salad
This salad is perfect for a picnic or to go with a slap up BBQ. Alternatively served warmed with grilled fish or lamb chops will be equally delicious. 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 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 sandwich, but this salad is a perfect solution, packed with goodness. 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.
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.
Ingredients & Method
- 200g cracked wheat
- 2tbs extra virgin olive oil
- 1 lemon zest and juice
- 100g celery, diced
- 50g salad onions, sliced
- 4tbs flat leaf parsley, chopped
- 2tbs mint, chopped
- 80g walnuts
- salt and pepper
- 1 pomegranate
Wash the cracked wheat a couple of times under cold water and drain in a colander. Place it in a medium size saucepan and just cover with cold water and add a pinch of salt.
Bring the cracked wheat to the boil over high heat, turn the heat down to a gentle simmer and cook the cracked wheat until tender, this takes about 15 – 20 minutes.
While the cracked wheat is cooking toast the walnuts in a small frying pan gently toast the walnuts over high heat, keep the walnuts moving to prevent them from burning about 2 minutes.
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, celery, salad onions, herbs, toasted walnuts, pomegranate seeds and season with salt and freshly ground black pepper to taste.
This salad is ready to serve either slightly warm or chilled, it will keep up to three days in an airtight clean container in the fridge.
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.