Delight your taste buds with this traditional Cape Malay dish. It’s a nutritious, whole food salad that can serve as a main course or a side dish. If wheat isn’t available, feel free to substitute it with quinoa or whole-wheat couscous. Quinoa’s high-protein content is a fantastic option for a complete meal. For the best flavour, let the salad chill in the fridge for a few hours, or even overnight.
Incorporating this salad into your diet can provide a wide range of nutrients and health benefits, making it a delicious and nourishing choice.
Wheat (or Quinoa/Brown Basmati Rice): These grains are rich in dietary fiber, which aids in digestion and helps maintain a healthy gut. Quinoa is also a complete protein, providing all nine essential amino acids.
Wheat and Peach Salad Recipe
Equipment
- Large glass bowl
Ingredients
- 250ml 250ml uncooked wheat substitute with brown basmati rice or quinoa
- 1 green pepper sliced into small pieces (red or yellow can be used)
- 410g tin peaches in fruit juice sliced into smaller pieces (keep the juice for the sauce)
- 100g sultanas or cranberries or 50g of each
- 1 large red onion chopped
- a handful of chopped fresh coriander
- salt
For the Sauce:
- 3 cloves garlic
- 2 chillies deseeded and chopped (optional)
- 50ml olive oil
- 3ml turmeric powder
- 6ml curry powder
- 25ml Mrs Balls Chutney
- 25ml sugar
- 25ml vinigar
- ground black pepper
- 2 tbsps honey
- 1 tsp ginger powder
Instructions
- Soak the wheat for at least 6 hours.
- Rinse and add enough water to cover. Microwave on high power for 10 minutes or until the wheat is completely swollen.
- Place the wheat in a colander and rinse under cold water.
- In a large bowl, combine the green peppers, cranberries, onions, and peaches.
- Mix all the sauce ingredients together. Adjust the taste as needed.
- Combine the sauce with the salad ingredients.
- Cover the dish and refrigerate. The flavor improves after a day or two.