Cracked Wheat And Mint Salad -

Cracked Wheat And Mint Salad

Ingredients

250g/9oz/1⅔ cups cracked wheat
4 tomatoes
4 small courgettes, thinly sliced lengthways
4 spring onions, sliced on the diagonal
8 ready-to-eat dried apricots, chopped
40g/1½ oz/¼ cup raisins
Juice of 1 lemon
30ml/2 tbsp tomato juice
45ml/3 tbsp chopped fresh mint
1 garlic clove, crushed
Salt and black pepper
Sprig of fresh mint, to garnish

Details

Serves: 4

Method

Put the cracked wheat into a large bowl. Add enough boiling water to come 2.5cm/1in above the level of the wheat. Leave to soak for 30 minutes, then drain well and squeeze out any excess water in a clean dish towel.

Meanwhile, plunge the tomatoes into boiling water for 1 minute and then into cold water. Slip off the skins. Halve, remove the seeds and cores and roughly chop the flesh.

Stir the chopped tomatoes, cour­gettes, spring onions, apricots and raisins into the cracked wheat.

Put the lemon and tomato juice, mint, garlic clove and seasoning into a small bowl and whisk together with a fork. Pour over the salad and mix well. Chill for at least 1 hour. Serve garnished with a sprig of mint.

NUTRITION NOTES Per portion:- Energy 293Kcals/1231.7kj, Fat 1.69g, Saturated Fat 0.28g, Fibre 2.25g

Related food category:

• Vegetable and Vegetarian Dishes
• Salad