Freekah is a young green wheat that has been roasted and cracked. Traditionally found in Middle Eastern cuisine, it makes a satisfying base for this simple, plant-based grain salad. With fresh mint and an oil-free lemon dressing, this makes a delicious vegan lunch.
What is Freekeh?
Freekeh is a member of the wheat family. It is young green wheat that has been roasted. Because of the roasting, it has a nutty, slightly smoky, flavor. Similar to farro and wheat berries, freekeh has a firm texture that holds up well.
What are Traditional Recipes using Freekeh?
Traditionally, Freekeh is used in recipes throughout the Middle East and Western Europe. It will appear in pilafs, salads, and stews.
- Freekeh is used as a stuffing in an Egyptian dish called hamām bi’l-farīk.
- In Turkey, a freekeh pilaf called firik pilavı combines freekeh, barley, and pepper paste.
- During Ramadan, Freekeh appears in variations on a soup called chorba frik, traditionally found in Algeria, Libia, and Tunisia.
How Can I use Freekeh in Plant-Based Vegan Recipes?
You can use freekeh like you would use barley, rice, wheat berries or farro. Simmer it with vegetables for a simple pilaf. Or, cook it in a hearty Mushroom Leek soup. Bake it with broccoli and cauliflower for a hearty gratin. For a fancy touch, replace your rice with freekeh for an interesting take on risotto.
How do I Cook Freekeh without Oil?
Cooking freekeh is similar to cooking quinoa. First, toast the freekeh in a dry pan, covered, for about 2 minutes. This helps to bring out the natural nutty, roasted flavor. Then, add 2 parts water to 1 part freeah. Cover, bring to a boil, reduce to a simmer, and cook until tender, about 20 to 25 minutes. Turn off the heat and let steam 10 minutes. Then, fluff with a fork and enjoy.
What’s the Liquid Ratio for Freekeh?
The ratio of liquid to grain for Freekeh is 2:1. You want 2 parts of liquid for 1 part freekeh. You can use water or vegetable stock. For more flavor, add diced onion, carrot, celery, garlic, and other aromatics to the freekeh while it cooks.
Is Freekeh Healthy?
Yes, freekeh is very healthy. Like all whole grains, freekeh is a healthy source of plant-based fiber, protein, B vitamins, and manganese.
Is Freekeh Gluten-Free?
No, freekeh is not gluten-free. If you are Celiac or avoiding gluten, you should substitute with a gluten-free whole grain like rice or quinoa.
Chef’ Katie’s Plant-Based Cooking Tips
Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, tahini adds rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nut or seed butter (like almond butter, sunflower seed butter, or even peanut butter). For a less calorie-dense option, omit the tahini and dress the salad with fresh lemon juice.
Freekeh is a whole grain cracked wheat found in Middle Eastern cooking 
Use both the celery stalks and leaves for your plant-based recipes 
Fresh herbs like mint and parsley add bright flavor to any plant-based salad 
Easy, oil-free lemon tahini dressing
Simple Lemon Mint Freekeh Salad with Chickpeas
- Easy
- Servings: 6
- Ready in 40 minutes
- Yield: 6 cups
If you like this, you’ll love Grilled Corn, Asparagus, and Red Quinoa Salad with Charred Bell Pepper Dressing, Charred Zucchini and Summer Squash Quinoa Salad, Roasted Cauliflower Steaks with Spicy Tunisian Chermoula Sauce, and Quinoa Tabbouleh.
Simple Lemon Mint Freekeh Salad with Chickpeas
Ingredients
- ¾ cup freekeh
- ½ cup fresh flat-leaf parsley chopped
- ¼ cup fresh mint chopped
- 4 stalks sliced celery thinly sliced
- 1 bunch scallions finely chopped
- 1 15-ounce can chickpeas, drained and rinsed
- ½ lemon zest and juice
- ½ teaspoon ground cumin
- 1 garlic clove minced
- 2 tablespoon tahini
- ¼ teaspoon salt
- Dash ground black pepper
Instructions
- To cook the Freekeh: Place the freekeh in a small pot, without any oil or water. Place over medium heat, cover, and toast for 2 minutes, or until fragrant. Add 1 ½ cups water and bring to a boil. Reduce to simmer. Cook 20 to 25 minutes, until the water is absorbed and freekeh is tender. Turn off the heat, and let sit 10 minutes. After 10 minutes, remove the lid, and fluff with a fork. Set aside to cool. While the freekeh cooks and cools, prepare the other salad ingredients.
- To make the Simple Lemon Mint Freekeh Salad with Chickpeas: In a medium bowl, combine the chopped parsley, mint, celery, scallions, and chickpeas.
- To make the Oil-Free Lemon Tahini Dressing: In a small bowl, combine the lemon zest and juice, ground cumin, garlic, tahini, salt, and pepper. Add 1 tablespoon of warm water. Use a fork to whisk together. Add more water, as needed, to get a pourable consistency. You can also make the dressing by combining everything in a blender and pureeing. Taste to adjust seasoning.
- When the freekeh has cooled, combine it with the herb chickpea mixture. Toss well to combine. Drizzle with the Oil-Free Lemon Tahini Dressing and serve.
Notes
Servings: 6
Ready in 40 minutes
Yield: 6 cups
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 148 | |
| % Daily Value * | |
| Total Fat 4 g | 6 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 169 mg | 7 % |
| Potassium 268 mg | 8 % |
| Total Carbohydrate 22 g | 7 % |
| Dietary Fiber 7 g | 30 % |
| Sugars 1 g | |
| Protein 7 g | 15 % |
| Vitamin A | 14 % |
| Vitamin C | 21 % |
| Calcium | 8 % |
| Iron | 12 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Kevala Organic Sesami Tahini, 16 Ounce
- Anthony’s Organic Ground Cumin (1lb), Gluten Free
- Fire Grain Freekeh
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