A Super-Healthy Dalia Salad

Dalia is made from whole wheat to retain all the goodness of the grain. It is a great source of fibre and complex carbohydrates. Combined in this recipe with the nutritious properties of fresh tomatoes, onions, cucumber and green leafy herbs, it makes a super low-fat, healthy yet filling salad that can be served as a meal or as side dish.



100g dalia wheat

3 ripe tomatoes, deseeded and diced

1 red onion, chopped

½ cucumber, deseeded and diced

15g pack chives, finely chopped

20g pack mint, finely chopped

20g pack flat leaf parsley, finely chopped

2 tbsp extra virgin olive oil

1 lemon, cut into wedges



* Measure out 150ml boiling water and set it by the hob.

* Heat a large frying pan over a medium heat and add the dalia. Stir it constantly as you dry roast it for about two minutes or until you get a nutty, toasty smell.

* Add the water and a pinch of salt.

* Stir once, then allow dalia and water to simmer for a few minutes by which time the water should be absorbed. Allow it to cool thoroughly.

* Meanwhile, mix together the tomatoes, onion, cucumber and herbs. Stir in the wheat and oil. Season to taste.

* Serve with the lemon wedges. This stops the herbs from going dark and allows diners to add the lemon juice themselves.


Tip: You could replace the mint with either coriander or dill.