Wheat Salad with Peaches

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.

Irene Muller

Wheat and Peach Salad Recipe

A sweet and spicy wheat and peach salad to delight your taste buds.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 10

Course: Lunch, Salad

Cuisine: Cape Malay, South African

Ingredients Equipment Method

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

Equipment

• Large glass bowl

Method

 

1. Soak the wheat for at least 6 hours.
2. Rinse and add enough water to cover. Microwave on high power for 10 minutes or until the wheat is completely swollen.
3. Place the wheat in a colander and rinse under cold water.
4. In a large bowl, combine the green peppers, cranberries, onions, and peaches.
5. Mix all the sauce ingredients together. Adjust the taste as needed.
6. Combine the sauce with the salad ingredients.
7. Cover the dish and refrigerate. The flavor improves after a day or two.

Now, you have a deliciously sweet and spicy wheat and peach salad that's sure to become a new favourite at your braai. Enjoy! 🍑🌶️🥗