Cracked Wheat Salad

Cracked Wheat Salad Recipe from Lebanon with Tomatoes and Black Olives

Region / culture: Lebanon | Preparation time: 15 minutes | Servings: 4

Introduction

Cracked Wheat Salad is a refreshing and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. This salad is packed with fresh vegetables and herbs, making it a healthy and delicious option for any occasion.

History

Cracked Wheat Salad, also known as Tabouleh, is a traditional Middle Eastern dish that has been enjoyed for centuries. It is a popular dish in countries like Lebanon, Syria, and Turkey, where it is often served as part of a mezze spread or as a side dish with grilled meats.

Ingredients

1 cup cracked bulgher wheat
1 small onion, grated
3 scallions, finely chopped
2 small red ripe tomatoes, peeled, seeded and chopped
2 tbsp chopped fresh mint leaves
1 cup chopped parsley
salt and freshly ground black pepper
0.5 cup fresh lemon juice
0.5 cup olive oil
12 black olives

How to prepare

Soak the wheat in 1 qt (946 ml) of cold water for 15 minutes or until soft. Place in a large sieve lined with cheesecloth and squeeze out the excess moisture. Put into a mixing bowl and add the onion, scallions, tomatoes, mint leaves, parsley, salt, and pepper to taste. Blend thoroughly.
Mix the lemon juice and oil; pour over the wheat mixture and toss with a fork. Adjust the seasoning. Let it stand for 2 to 3 hours in a cool place (refrigerator) before serving. Garnish with sliced black olives when serving.
NOTE: For extra flavor, you can try soaking the bulghur wheat in chicken broth and mix the sliced black olives into the salad instead of using them as whole black olive garnishes.

Variations

Add diced cucumbers or bell peppers for extra crunch and flavor.
Substitute quinoa or couscous for the cracked wheat for a different texture.
Add feta cheese or chickpeas for added protein and creaminess.

Cooking Tips & Tricks

Make sure to soak the cracked wheat in cold water for at least 15 minutes to soften it before mixing it with the other ingredients.

- Squeezing out the excess moisture from the soaked wheat will help prevent the salad from becoming too soggy.

- Letting the salad sit in the refrigerator for a few hours before serving will allow the flavors to meld together and develop.

Serving Suggestions

Cracked Wheat Salad can be served on its own as a light lunch or as a side dish with grilled meats or fish. It pairs well with hummus, tzatziki, or grilled vegetables.

Cooking Techniques

The key to making a delicious Cracked Wheat Salad is to soak the cracked wheat until soft and then mix it with the other ingredients to allow the flavors to meld together. Be sure to adjust the seasoning to taste before serving.

Ingredient Substitutions

If you don't have cracked wheat, you can use bulgur or couscous as a substitute. You can also use different herbs, such as cilantro or dill, to change up the flavor profile of the salad.

Make Ahead Tips

Cracked Wheat Salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to let it sit at room temperature for a few minutes before serving to allow the flavors to come together.

Presentation Ideas

Garnish the Cracked Wheat Salad with additional fresh herbs, such as mint or basil, for a pop of color and flavor. You can also top it with a drizzle of olive oil or a sprinkle of sumac for extra flair.

Pairing Recommendations

Cracked Wheat Salad pairs well with grilled meats, such as chicken or lamb, as well as with other Middle Eastern dishes like falafel or kebabs. It also goes well with a glass of crisp white wine or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftover Cracked Wheat Salad in an airtight container in the refrigerator for up to 2 days. To reheat, simply let it come to room temperature or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of Cracked Wheat Salad contains approximately 200 calories, making it a light and healthy option for a meal or side dish.

Carbohydrates

Cracked Wheat Salad is a good source of carbohydrates, with the cracked wheat providing complex carbohydrates that are slow-digesting and provide sustained energy.

Fats

The olive oil in this salad provides healthy fats, including monounsaturated fats, which are beneficial for heart health.

Proteins

While this salad is not a significant source of protein, the cracked wheat does provide some plant-based protein.

Vitamins and minerals

Cracked Wheat Salad is rich in vitamins and minerals, including vitamin C from the tomatoes and lemon juice, as well as vitamin A and potassium from the parsley.

Alergens

This recipe contains wheat and may not be suitable for those with gluten allergies or sensitivities.

Summary

Overall, Cracked Wheat Salad is a nutritious and delicious dish that is low in calories and high in vitamins and minerals. It is a great option for those looking for a healthy and satisfying meal or side dish.

Summary

Cracked Wheat Salad is a healthy and flavorful dish that is perfect for a light lunch or as a side dish for a summer barbecue. Packed with fresh vegetables, herbs, and a zesty lemon dressing, this salad is sure to be a hit at your next gathering. Enjoy!

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Cracked Wheat Salad. It was a hot summer day and I was rummaging through my old recipe box, looking for something new and refreshing to make for dinner. As soon as I came across the faded index card with the handwritten instructions, I knew I had stumbled upon something special.

The recipe itself was simple enough, calling for cracked wheat, cucumber, tomatoes, parsley, mint, lemon juice, and olive oil. But it was the combination of flavors and textures that intrigued me. I had never made a salad quite like this before, and I was eager to give it a try.

I began by cooking the cracked wheat according to the package instructions, then letting it cool while I chopped the vegetables and herbs. As I worked, memories flooded back to me of all the different recipes I had learned over the years, from my mother, my aunts, my friends, and even strangers I had met on my travels.

I remembered the spicy curry my mother used to make on special occasions, the tangy pickles my aunt would jar every summer, the rich stews I had sampled in foreign countries. Each dish had its own story, its own unique blend of ingredients and techniques that made it special.

As I mixed the salad together, I thought about all the people who had shared their recipes with me, passing down their knowledge from one generation to the next. I realized that cooking was not just about following instructions, but about connecting with others, learning from their experiences, and creating something that brought joy and nourishment to those you cared about.

When I finally sat down to eat the Cracked Wheat Salad, I was filled with a sense of satisfaction and gratitude. The flavors were bright and fresh, the textures crunchy and tender. It was a dish that spoke of summer days and shared meals, of stories told and memories made.

And as I savored each bite, I knew that this recipe would become a part of my own culinary repertoire, to be shared with family and friends for years to come. For in cooking, as in life, it is the connections we make and the stories we tell that truly nourish us and bring us together. And for that, I am forever grateful.