This is one of those endlessly useful recipes that you’ll use again and again. It can be the ideal accompaniment for barbecued fish, chicken or meat, a speedy supper with some fresh goat’s cheese or a light lunch just on its own.
½ cup cracked wheat, about 50g
125g small, broccoli florets
2 ripe plum tomatoes
2 spring onions
2 tbsp chopped fresh mint
2 tbsp chopped fresh parsley
1 tbsp olive oil
Juice of 1 small lemon, about 2tbsp
Salt and freshly ground black pepper
Put the cracked wheat in a small saucepan with 1 cup of water, about 150ml. Bring slowly to the boil, then bubble gently for 10minutes or until most of the water has evaporated away. Take the pan off the heat; cover with a lid or clean tea towel and leave to steam for 10minutes.
Meanwhile drop the broccoli florets into a pan of boiling salted water and cook for about 3-5minutes or until the broccoli is just tender but still quite crunchy. Drain and run under cold water to prevent it from overcooking.
Roughly chop the broccoli. Finely chop the tomatoes and spring onions.
Stir the wheat with a fork to break up the grains (it should be tender and crumbly) then tip it into a salad bowl. Add all the other ingredients with plenty of salt and pepper then taste. Add an extra squeeze of lemon to taste. The salad should be quite sharp and slightly salty.
Stir in some flaked tuna for a simple lunch. Try using half fresh tomatoes and half sun blush tomatoes.
Make double! It keeps well covered in the fridge for 1-2 days. Use your favourite vinaigrette dressing instead of lemon.
Recipes & Images courtesy of thinkvegetables.co.uk