Whole Wheat is an excellent source of dietary fiber, which promotes digestive health, helps lower blood cholesterol and blood sugar levels, aids in weight management and encourages regular bowel movements. Even though they are rich in carbohydrates, they have a low Glycemic index which helps the glucose release into the blood stream slowly. The nutrients are left untouched since they are not processed and provide Selenium, Manganese, Folic acid, Protein, B-complex vitamins and Vitamin E. Cooked wheat makes a delicious salad combined with tomatoes and cucumbers which are loaded with anti oxidants and phyto nutrients.


Whole wheat (soaked) – 30g
Salt – to taste
Tomatoes – 1
Green chillies – 1
Cucumber – 1
Fresh coriander leaves,finely chopped – 1 tablespoon
Lemon juice – 1tsp
Chaat masala(optional) – 1/2 teaspoon


Step 1 – Soak whole wheat in four cups of water for ten to twelve hours.Drain and pressure-cook with water and salt till done. Drain and keep aside.
Step 2 – Cut tomatoes into cubes.Chop green chillies.In a large bowl combine cooked wheat, tomatoes, cucumbers, coriander leaves,green chillies,lemon juice and chaat masala.
Step 3 – Toss to mix well. Serve.