Best Mediterranean Cracked Wheat Salad Recipes
MEDITERRANEAN CRACKED WHEAT SALAD
This is a recipe I found while looking for a good Tabbouleh recipe. I'm always altering it by adding sun dried tomatoes, using different olives etc and it always comes out fantastic. The original recipe calls for water but I prefer vegetable or chicken stock. (Cooking time includes time to heat broth and roast pepper).
Provided by mmjj_d
Categories Grains
Time 1h
Yield 6-10 1/2 cup, 6-10 serving(s)
Number Of Ingredients 13
Steps:
- Rinse cracked wheat (bulgur) and put in a large bowl. Add hot broth, cover and let it stand until all liquid is absorbed (20-25 minutes).
- Let cool and fluff with fork occasionally.
- Add scallions, mint, cilantro, cucumber, olives and roasted pepper; mix well.
- Mix together garlic, olive oil, lemon (or lime) juice salt and pepper and add to salad.
- Stir in feta cheese, cover and refrigerate until ready to serve.
Nutrition Facts : Calories 285.8, Fat 18.6, SaturatedFat 5.7, Cholesterol 24.1, Sodium 621.5, Carbohydrate 23.9, Fiber 2.5, Sugar 4, Protein 8.7
TABBOULEH - ARMENIAN CRACKED WHEAT SALAD
Make and share this Tabbouleh - Armenian Cracked Wheat Salad recipe from Food.com.
Provided by Mark Marcarian
Categories Sauces
Time 1h5m
Yield 10 serving(s)
Number Of Ingredients 9
Steps:
- Soak bulgur in cold water to cover, for an hour or so.
- Squeeze out the water with hands and mix with other ingredients except oil, lemon juice and salt.
- Mix with olive oil, lemon juice and salt, using proportions agreeable to your taste.
- It is important that vegetables be minced very fine.
- Serve in a bowl or dish surrounded with Romaine leaves or fresh tender grape leaves.
- The leaves are used to scoop up the salad.
- Prepare the mixture early enough so flavors blend.
FREEKEH, CHICKPEA AND HERB SALAD
There is a lot to love about freekeh, an earthy grain that I'd like to see catch on in more kitchens. It cooks up in about 25 minutes, and it's light, like coarse bulgur, which it resembles, except that the color is darker and greener. But freekeh has a more complex flavor than bulgur. What stands out is its smokiness, a result of the production process, in which durum wheat - the type used for many pastas - is harvested while still green and soft, and carefully roasted in the husk over open fires. The wheat is beaten to remove the chaff, and in the Middle East it is sold whole or cracked. The cracked version is what you're more likely to find here in the United States, and happily it's become easy to do so. Look on the shelves of Middle Eastern markets, at whole-food markets or online. Cracked freekeh is tastier and easier to work with than whole freekeh. Add it to soups or stews, or use in the same way you would use rice or bulgur. The cracked wheat has a grassy, herbal quality that also makes it great for use in lemony salads like this one, in which the freekeh is tossed with chickpeas, scallions and a welcome dash of bright green in the form of fresh mint and parsley.
Provided by Martha Rose Shulman
Categories dinner, lunch, salads and dressings, vegetables, appetizer, main course, side dish
Time 1h
Yield 6 servings
Number Of Ingredients 11
Steps:
- Heat a medium-size heavy saucepan over medium-high heat and add freekeh. Toast in the dry pan, shaking pan or stirring, until freekeh becomes fragrant, 2 to 3 minutes. Add 2 cups water and salt and bring to a boil.
- Reduce heat to low, cover and simmer 20 to 25 minutes or until water has been absorbed. Turn off heat and uncover. Place a clean dish towel over the pot and return lid. Let sit at least 10 minutes. Uncover and allow freekeh to cool another 10 minutes.
- In a large bowl, combine freekeh, chopped herbs, celery, scallions and chickpeas and toss together. In a small bowl, whisk together lemon juice, cumin, garlic, salt and olive oil; toss with salad. Taste and add more lemon juice if desired. Serve right away or let sit for up to 1 hour before serving.
Nutrition Facts : @context http, Calories 313, UnsaturatedFat 13 grams, Carbohydrate 37 grams, Fat 16 grams, Fiber 9 grams, Protein 9 grams, SaturatedFat 2 grams, Sodium 387 milligrams, Sugar 4 grams
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