Greek Style Broken Wheat Salad with Chickpeas, Fresh Mint & Feta – A Mediterranean Powerhouse
This Greek Style Broken Wheat Salad with Chickpeas, Fresh Mint & Feta is a vibrant and nutritious Mediterranean-inspired dish that offers a perfect balance of flavors and textures. The nutty taste of broken wheat (dalia or Godumai rava) combines beautifully with protein-rich chickpeas, aromatic fresh mint, and creamy feta cheese, making this salad a fiber-packed, satisfying meal. Lightly dressed with lemon juice and extra virgin olive oil, it’s a healthy, refreshing dish that can be enjoyed as a standalone meal or served alongside your favorite Mediterranean fare. Whether it’s lunch, dinner, or a side dish at a gathering, this salad will undoubtedly become a favorite in your culinary repertoire.
Cuisine: Greek
Course: World Breakfast
Diet: Diabetic Friendly
Ingredients
| Ingredient | Quantity |
|---|---|
| Broken Wheat (Dalia/ Godumai Rava) | 1 cup |
| Kabuli Chana (White Chickpeas) | 1/2 cup (soaked for 8 hours and boiled) |
| Garlic | 4 cloves, finely chopped |
| Onions | 2, thinly sliced |
| Carrot (Gajjar) | 1, finely chopped |
| Red Bell Pepper (Capsicum) | 1, finely chopped |
| Broccoli | 1/2 cup, cut into tiny florets |
| Cinnamon Powder (Dalchini) | 1/8 teaspoon |
| Lemon Juice | 3 tablespoons |
| Caster Sugar | 1/2 teaspoon |
| Feta Cheese | 1/2 cup, crumbled |
| Mint Leaves (Pudina) | 1/4 cup, chopped |
| Extra Virgin Olive Oil | 3 tablespoons |
| Salt and Pepper | To taste |
Preparation Time: 20 minutes
Cooking Time: 45 minutes
Total Time: 1 hour 5 minutes
Serves: 4 servings
Instructions
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Prep the Ingredients: Begin by prepping all the ingredients for the Greek Style Broken Wheat Salad. Wash, chop, and set aside the vegetables, herbs, and cheese.
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Cook the Broken Wheat: In a pressure cooker, add 1-1/2 cups of water to the broken wheat. Cook on high heat for about 2 whistles. After that, reduce the heat to low and let it simmer for 3 minutes. Turn off the heat and allow the pressure to release naturally. Once done, drizzle 1 tablespoon of extra virgin olive oil over the cooked wheat and gently fluff it with a fork to separate the grains. Set aside to cool.
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Cook the Chickpeas: In a pressure cooker, add the soaked chickpeas with enough water to cover them. Cook on high heat for 4 whistles, then reduce the heat and let them simmer for about 30 minutes until the chickpeas are soft and fully cooked. Once done, allow them to cool and drain them from any remaining water. Set aside.
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Sauté the Vegetables: Heat 1 tablespoon of olive oil in a pan over medium heat. Add the chopped carrots, broccoli, and red bell pepper. Sauté the vegetables on high heat for 3-4 minutes, or until they are cooked but still have a slight crunch (al dente texture). Turn off the heat and allow them to cool down.
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Mix the Salad: In a large mixing bowl, combine the cooked broken wheat, chickpeas, sautéed vegetables, chopped mint leaves, crumbled feta cheese, and cinnamon powder. Season with salt and pepper to taste. Drizzle with the remaining 2 tablespoons of olive oil and lemon juice. Toss everything gently until well combined.
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Adjust Seasoning: Taste the salad and adjust the seasoning, adding more salt, pepper, or lemon juice if needed to suit your preference.
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Serve: Serve the Greek Style Broken Wheat Salad with Chickpeas, Fresh Mint & Feta as a light, protein-packed lunch or dinner. It also works wonderfully as a refreshing side dish for Mediterranean-inspired meals.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~350 kcal |
| Protein | ~12g |
| Carbohydrates | ~40g |
| Fiber | ~8g |
| Fat | ~15g |
| Saturated Fat | ~3g |
| Sodium | ~300mg |
| Sugars | ~6g |
This Greek Style Broken Wheat Salad with Chickpeas, Fresh Mint & Feta is not only a treat for your taste buds but also a nutritional powerhouse. Packed with fiber, protein, and essential vitamins, it supports heart health, aids digestion, and helps maintain a balanced blood sugar level. Whether you’re following a diabetic-friendly diet or just looking for a nutritious, tasty meal, this salad is the perfect option to keep you energized and satisfied. Enjoy it as a wholesome, guilt-free indulgence that’s sure to impress at any meal!
