Hearty and Healthy Freekeh Pilaf Recipe

Ingredients

  • 1 cup of cracked freekeh
  • 2 1/2 cups of water or vegetable broth
  • 1/2 teaspoon of salt
  • 1 tablespoon of olive oil
  • 1 onion, finely chopped
  • 2 cloves of garlic, minced
  • 1 red bell pepper, chopped
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, chopped
  • 1/4 cup of fresh parsley, chopped
  • 1/4 cup of fresh mint, chopped
  • Juice of one lemon
  • Salt and black pepper to taste

Steps and instructions

  1. Rinse the freekeh under cold water and drain.
  2. In a large saucepan, combine the freekeh, water or vegetable broth, and salt.
  3. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for approximately 20-25 minutes, or until the freekeh is tender and the liquid is absorbed.
  4. While the freekeh is cooking, heat the olive oil in a large skillet over medium heat.
  5. Add the onion to the skillet and sauté until it’s soft and translucent, about 5 minutes.
  6. Add the garlic and red bell pepper to the skillet and continue to sauté for another 2-3 minutes, until the pepper is tender.
  7. In a large bowl, combine the cooked freekeh, sautéed onions, peppers, cherry tomatoes, cucumber, parsley, and mint.
  8. Squeeze the juice of one lemon over the salad and stir well to combine.
  9. Season the salad with additional salt and black pepper to taste.
  10. Refrigerate the salad for at least an hour before serving to allow the flavors to blend together.

Tools for making

  • Saucepan - to cook the freekeh with water or vegetable broth.
  • Large skillet - to sauté the onions, garlic, and red bell pepper.
  • Large bowl - to combine the cooked freekeh and other salad ingredients.
  • Knife - to finely chop the onion, parsley, and mint.
  • Cutting board - to safely chop and prepare the vegetables and herbs.
  • Citrus juicer - to extract the juice from the lemon.
  • Spatula - to stir the sautéed vegetables and freekeh.
  • Measuring cup - to accurately measure the ingredients, like cracked freekeh and water or vegetable broth.
  • Whisk - to blend the lemon juice with the salad ingredients.
  • Refrigerator - to chill the salad before serving.

Recipe variations

  • Add grilled chicken or shrimp for a protein-packed variation.
  • Substitute vegetable broth with chicken broth for a richer flavor.
  • Add roasted vegetables like zucchini, eggplant, or butternut squash for extra depth and texture.
  • Incorporate feta cheese or goat cheese crumbles for a tangy twist.
  • Mix in some chopped olives or sun-dried tomatoes for a Mediterranean-inspired flavor.
  • Add a handful of toasted pine nuts or almonds for a crunchy element.
  • Replace the lemon juice with lime juice for a citrusy variation.
  • Include some fresh basil or cilantro along with parsley and mint for a herbaceous twist.
  • Add a drizzle of balsamic glaze or a splash of red wine vinegar for a tangy kick.
  • For a heartier version, mix in cooked quinoa or brown rice along with the freekeh.

Recipe overview

This wholesome and hearty recipe features freekeh, an ancient grain noted for its nutty flavor and rich nutrient profile. Freekeh, which is harvested while young and then roasted, is the star ingredient in this vibrant salad that's not only full of texture and flavor, but also packed with fiber, protein, and a variety of essential nutrients. In this recipe, the freekeh is simmered until tender and then tossed with sautéed onions, garlic, and bell peppers, adding a layer of savory depth to the dish. Fresh cherry tomatoes, cucumber, parsley, and mint are then added for a burst of freshness, while a squeeze of lemon provides a zesty lift. The result is a delicious and nutritious dish that can be enjoyed as a main or a side. Whether you're a longtime fan of freekeh or new to this remarkable grain, this recipe is a delightful way to enjoy a wholesome meal. The prep is straightforward and the ingredient list is flexible, allowing you to add or swap ingredients based on your preference. Just be sure to let the salad chill in the refrigerator before serving to let the flavors meld together. You'll find that with every bite, you get a little bit of everything - the chewy freekeh, the crisp vegetables, and the bright, herby dressing. Enjoy!

Common questions

  1. How long does it take to cook freekeh?
    It takes approximately 20-25 minutes to cook freekeh until it is tender and the liquid is absorbed.
  2. Can I use vegetable broth instead of water?
    Yes, you can use either water or vegetable broth to cook the freekeh, depending on your preference.
  3. Can I substitute other grains for freekeh in this recipe?
    While this recipe is specifically designed for freekeh, you can try substituting other grains such as bulgur wheat or quinoa if desired.
  4. Can I make the salad in advance?
    Yes, you can make the salad in advance. It is recommended to refrigerate the salad for at least an hour before serving to allow the flavors to blend together.
  5. Can I customize the salad with additional vegetables or herbs?
    Absolutely! Feel free to add or modify the vegetables and herbs to suit your taste. Some popular additions include diced avocado, chopped green onions, or diced bell peppers.

Serving dishes and utensils

  • Mixing Bowl - A large bowl to combine and toss the ingredients together.
  • Saucepan - A large saucepan to cook the freekeh.
  • Skillet - A skillet to sauté the onions and peppers.
  • Knife - A sharp knife to chop the onion, garlic, red bell pepper, cherry tomatoes, cucumber, parsley, and mint.
  • Cutting Board - A cutting board to safely chop the vegetables.
  • Lemon Squeezer - A tool to easily extract the juice from the lemon.
  • Spoon or Fork - Utensils for stirring and serving the salad.
  • Refrigerator - To chill the salad before serving.

Origin stories

Beloved in Middle Eastern cuisine, freekeh emerges from a fascinating ancient practice. When green wheat is harvested early and set ablaze, the straw and chaff are burnt away but the moist, young seeds survive the fire. After being polished and cracked, these seeds become freekeh, an ingredient with a smoky, earthy personality renowned for its nutritional benefits. The process of making freekeh is said to have been discovered accidentally around 2,000 years ago. A city anticipating an attack harvested their wheat early in order to deprive the approaching invaders. However, their city was seized before they could gather their wheat, and it was set aflame. When the residents returned, they tried to salvage their crop by rubbing off the burnt outer layers and discovered the delicious smoky grain we now know as freekeh.

Disclaimer: This recipe was not created by humans and we cannot ensure that it will turn out as expected. We do not guarantee or take any liability for the accuracy of this recipe (including steps, ingredients, nutritional information, and all sections on this page). You should check to make sure you are not allergic to any ingredients and take safety precautions while making this. The images on this page are generated by AI and may not accurately represent the result of making this recipe.