Wholegrain Cracked Wheat In Tomato Sauce

Wholegrain Cracked Wheat In Tomato Sauce

Wholegrain Cracked Wheat In Tomato Sauce 992 661 Rouba Shahin Middle Eastern Cooking

Wholegrain cracked wheat in tomato sauce is the perfect dish for vegetarians and vegans and anyone who may want a meat-free meal. A simple yet delicious dish made from cracked wheat known as Burghul-W-Bandoura in the Middle East.

Cracked wheat is a traditional ingredient in the Middle East and is often a staple in our pantries. This rustic dish was enjoyed by our grandparents and generations before them. I learned this dish from my mother-in-law, who is from the South of Lebanon, where this dish originates from.

wholegrain cracked wheat in tomato broth served in individual glasses

Ingredients

  • 5 tablespoons olive oil
  • 2 onions finely diced
  • 2 tins diced tomato
  • salt to season
  • 1 cup cracked wheat (fine)
  • parsley to garnish (optional)
  • coriander to garnish (optional)
  • feta to garnish (optional)

Notes from Rouba

  • Cracked wheat is grains of wheat crushed into small pieces. Wholegrain like cracked wheat provides not only fibre but more vitamin B, iron and antioxidants than refined grain.
  • This can be a vegetarian dish or a vegan dish by simply omitting the crumbled feta. But if you love feta, then feta crumbled on green beans and lentil salad is for you.

Method

Step 1. 
In a pot, heat olive oil over medium heat and fry onion until very soft, about 7-10 minutes. Add diced tomatoes. Bring to a boil, reduce the heat and simmer for 10 minutes. Season with salt. 

Step 2. 
Add cracked wheat. Stir, cover and simmer for 10-15 minutes or until cooked, stirring from time to time, so the cracked wheat doesn’t stick to the pot and caramelise.

adding the cracked wheat to the simmered tomato sauce

Step3. 
Garnish with parsley and red onion. You can also serve this with natural yogurt if you wish.

Serve it individually at your next dinner party. Top with chopped coriander, crumbled feta and cracked pepper.  Drizzle with olive oil.

wholegrain cracked wheat in tomato broth

Servings: serves 4 – 6 people as a side dish

Why you will love this exotic dish:

Whole-grain
Healthy
Delicious
Easy
Vegetarian/Vegan

Sahtan – Enjoy In Good Health