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021 422 1586

heart@heartfoundation.co.za

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Pearled Wheat and Spinach Salad

Ingredients

  • 1 cup (250 ml) pearled wheat (stampkoring)
  • 1 cinnamon stick or 1 bay leaf
  • ½ tsp (2,5 ml) salt
  • 3 tbsp (45 ml) lemon juice or white grape vinegar
  • 3 tbsp (45 ml) sunflower oil
  • black pepper to taste
  • 2 tomatoes, chopped
  • ½ cucumber, chopped
  • 100 g spinach leaves, cut into strips
  • 3 tbsp (45 ml) chopped fresh parsley
  • 3 tbsp (45 ml) chopped fresh mint or more parsley

Method

  1. Place pearled wheat in a pot with cinnamon stick and salt. Cover with water and bring to the boil.
  2. Reduce the heat and simmer for 30 minutes or until the wheat is tender. Drain and cool.
  3. Mix lemon juice, oil and pepper to make a dressing.
  4. Mix veggies and herbs with the wheat. Stir in the dressing.
  5. Refrigerate for 30 minutes and serve cold or at room temperature as a side dish.

Notes

Add ¼ cup unsalted peanuts just before serving. Pineapple is also delicious in this salad.