Freakin’ Amazing Freekah Salad
Have you heard of freekeh? It’s a traditionally Middle Eastern grain that has a nutty, smoky flavor and has more fiber and protein than many other whole grains. It is fantastic in this salad, which is inspired by a recipe from New York Times food writer Martha Rose Shulman. This version is vegan but would also be amazing with shrimp, chicken, or feta cheese (although cut back on the added salt if you use feta, which has a salty flavor).
Ingredients
- 1 cup freekeh or use bulgur wheat, farro or other whole grain (use wheat/gluten-free, if needed)
- 3/4 tsp. salt
- 1/4 cup fresh flat leaf parsley chopped (throw in some fresh oregano if you have some)
- 1/4 cup fresh mint chopped (throw in some fresh oregano if you have some)
- 4 - 6 stalks celery thinly sliced (1 cup)
- 6 - 8 scallions dark and light green parts, thinly sliced (1/2 cup)
- 15 oz. canned chickpeas drained and rinsed, garbanzo beans
- 1 tomato diced (about 1 1/2 cups)
- 1 lemon juice only, about 1/4 cup
- 1/4 cup extra virgin olive oil
- 1/2 tsp. ground cumin
- 1/2 tsp. Smoked paprika
Instructions
- Put the freekeh in a heavy saucepan over medium-high heat, and toast it, stirring frequently, until it is fragrant, about 2 minutes. Add 2 cups water and 1/2 tsp. salt, bring it to a boil, cover, reduce the heat and simmer it for 20 – 25 minutes or until all the water has been absorbed. Set it aside.
- Meanwhile, in a large serving bowl combine the herbs, celery, scallions, chickpeas, and tomatoes.
- In a large measuring cup, whisk together the lemon juice, oil, cumin, paprika, and ¼ tsp. salt.
- Stir the freekeh into the serving bowl and combine everything with the dressing. Let it sit for 30 minutes or more, if time allows, or refrigerate it for up to 3 days before serving.
Notes
Do Ahead or Delegate: Cook the freekeh (you can do this up to 3 days ahead), chop the parsley and mint, slice the celery and scallions, dice the tomato, juice the lemon, prepare and refrigerate the dressing, or fully prepare and refrigerate the salad.
Scramble Flavor Booster: Add 1 clove minced garlic to the dressing, add 1/4 – 1/2 cup shelled pistachios, pine nuts, or other nuts.
Tip: Freekeh is wheat that is harvested while it’s “young” and then toasted and cracked. It is high in fiber, protein, and potassium and makes a great base for any sort of grain salad or a nutritious side with meat, chicken, or fish.
Video: Watch Jessica make it on Facebook Live.
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Nutrition
Calories: 250kcalCarbohydrates: 32gProtein: 10gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 464mgPotassium: 319mgFiber: 8gSugar: 2gVitamin A: 923IUVitamin C: 19mgCalcium: 77mgIron: 2mg
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