Greek-Style Broken Wheat Salad with Chickpeas, Fresh Mint & Feta
Discover the flavors of Greece in this wholesome and vibrant Greek-Style Broken Wheat Salad. Packed with nutrient-rich ingredients like broken wheat, chickpeas, fresh mint, and creamy feta, this recipe makes for a perfect breakfast or a light dinner. Its refreshing combination of textures and flavors is ideal for those who love healthy and satisfying meals.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Broken Wheat (Dalia/ Godumai Rava) | 1 cup | Use medium or coarse variety. |
| Kabuli Chana (White Chickpeas) | 1 cup | Soaked for 8 hours and boiled. |
| Garlic | 4 cloves | Minced. |
| Onions | 2 large | Thinly sliced. |
| Carrot (Gajjar) | 1 medium | Cut into small cubes. |
| Red Bell Pepper (Capsicum) | 1 medium | Cut into small cubes. |
| Broccoli | 1/2 cup | Cut into tiny florets. |
| Cinnamon Powder (Dalchini) | 1/8 teaspoon | Adds subtle warmth. |
| Lemon Juice | 3 tablespoons | Freshly squeezed. |
| Caster Sugar | 1/2 teaspoon | Balances the tanginess. |
| Feta Cheese | 3/4 cup | Crumbled for texture and flavor. |
| Mint Leaves (Pudina) | 1/3 cup | Chopped, for freshness. |
| Extra Virgin Olive Oil | 3 tablespoons | For tossing and flavor. |
| Salt and Pepper | To taste | Adjust as needed. |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 280 kcal |
| Protein | 10 g |
| Carbohydrates | 35 g |
| Fat | 10 g |
| Fiber | 8 g |
| Calcium | 150 mg |
| Iron | 2 mg |
Preparation Time
| Stage | Duration |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 45 minutes |
| Total Time | 65 minutes |
Instructions
Step 1: Cook the Broken Wheat
- Rinse the broken wheat thoroughly under running water.
- In a pressure cooker, combine the broken wheat with 1 ½ cups of water. Cook on medium heat for 2 whistles.
- Allow the pressure to release naturally. Once done, drain any excess water.
- Toss the cooked broken wheat with a tablespoon of olive oil to prevent clumping. Spread it on a tray to cool and separate.
Step 2: Prepare the Vegetables
- Blanch the carrot cubes and broccoli florets in hot water until just tender. Drain and set aside.
- Thinly slice the onions and chop the red bell pepper into small cubes.
Step 3: Assemble the Salad
- In a large mixing bowl, combine the cooked broken wheat, boiled chickpeas, and all the prepared vegetables (carrot, broccoli, onions, and red bell pepper).
- Add the minced garlic, cinnamon powder, and crumbled feta cheese to the bowl.
Step 4: Toss and Season
- Drizzle the salad with lemon juice and the remaining olive oil. Sprinkle the caster sugar for balance.
- Season generously with salt and freshly ground black pepper.
- Gently toss the salad to ensure all ingredients are well mixed and coated.
Step 5: Garnish and Serve
- Add the chopped mint leaves for a burst of freshness.
- Serve immediately as a wholesome breakfast or a light dinner.
Tips for the Perfect Greek Salad
- Chickpeas: If pressed for time, canned chickpeas can be used, but ensure they are well-rinsed.
- Vegetables: Feel free to add other veggies like cucumbers or cherry tomatoes for additional crunch.
- Feta: Choose a good-quality feta cheese for an authentic Greek flavor.
- Make Ahead: The salad can be prepared ahead of time and chilled in the refrigerator for a couple of hours to enhance the flavors.
Enjoy this delightful blend of healthy ingredients with Mediterranean charm. Perfectly balanced, this salad is a treat for both your palate and your health! 🌿
