Freekeh, Fennel and Pomegranate Salad
A light Mediterranean salad using the ancient grain, cracked freekeh.
Serve it warm or cold on your green salad with fennel, pomegranates and fresh herbs of parsley and mint. It all comes together with a bright and tart sumac and lime dressing.
Just make it once and you’ll see why my clients frequently request this freekeh salad recipe for meal prep.
WHAT IS FREEKEH
My vegan and vegetarian clients like trying all types of heirloom and whole grains. Freekeh (also known as farik or frikeh) for roasted young wheat. It is a traditional food of the Middle East and North Africa (think tabbouleh and mezze platters).
Freekeh is high in protein for a grain (6 grams per serving). Look for cracked freekeh that has been roasted. If buying whole freekeh, plan to soak it over night before cooking.
HOW TO MAKE A FREEKEH SALAD
I refer to this recipe when I make it for my clients as a tabbouleh salad with fennel & pomegranates. That’s because I add the dressing to the grain while it is warm, similar to the preparation of tabbouleh.
Once the grain has cooled, I toss it with generous amounts of parsley, mint, and thinly shredded fennel. I serve it over romaine lettuce, top it with pomegranates and feta to make it a full and balanced meal.
Mixed greens, a baby spring lettuce mix, arugula and baby kale greens serve as a great salad base alternative.
WHAT DOES FREEKAH TASTE LIKE
This young green what taste like a whole grain. It is earthy, slightly nutty and has a great texture, like spelt , barley or oat groats.
This high fiber ‘super’ grain is perfect for salads, grain bowls, spiced pilafs and as a hearty hot breakfast cereal. It takes on whatever seasoning, dressing or sauce you pair it with.
HOW TO COOK FREEKEH
- Bring 2 ½ cups of water to a boil in a medium pot.
- Add 1 cup of cracked freekeh, cover and reduce heat to medium low.
- Simmer until liquid is absorbed, about 20-25 minutes.
- Remove from heat and let stand, covered, for 5-10 minutes.
A GLUTEN FREE SUBSTITUE FOR CRACKED FREEKEH WHEAT
If you are avoiding wheat or gluten, try these substitutes.
- White quinoa
- Millet
- Right rice
- White rice
- Short grain brown rice
CHEF TIP
When making a salad with pre-washed lettuce greens, give them a rough chop before putting in your salad bowl. Smaller lettuce pieces make it easier to eat.
This is an easy recipe to make for meal prep. Store your greens separately from the freekeh salad. Store remaining dressing on the side and drizzle when ready to eat.
If using whole freekeh, be sure to soak overnight for optimal enjoyment and digestive support.
Use a mandolin for slicing the fennel and radish for best results. Use the mini, 1.5 or 1/16 setting.
IF YOU LIKE THIS RECIPE, TRY THE FOLLOWING
- Black Lentil Salad with Warm Walnuts, Celery & Dried Cranberries
- Whipped Lemon Vinaigrette
- Curry Chicken Pasta Salad
- Turmeric Ginger Tahini Dressing
- Rainbow Sweet Potato Bowl Recipe
Freekeh, Fennel and Pomegranate Salad
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Lunch
- Method: Stove Top
- Cuisine: Middle Eastern
- Diet: Vegan
Description
A light salad with Middle Eastern and Mediterranean ingredients using the ancient grain, cracked freekeh.
Serve it warm or cold on your green salad with fennel, pomegranates and fresh herbs of parsley and mint. It all comes together with a bright sumac and lime dressing.
Ingredients
- 1 cup cracked freekeh
- Citrus Sumac Salad Dressing
- 1 big bunch parsley, leaves and tender stems rough chopped (about 1 ½ cups)
- 1 large fennel bulb, fronds torn, and bulb thinly sliced
- 1 cup mint leaves, torn
- 2 heads of romaine lettuce, sliced into 1-inch shreds
- 1 cup pomegranate seeds (2 pomegranates)
- 1 watermelon radish, thinly sliced (optional)
- Feta (optional)
Instructions
- Start by cooking the freekeh. Bring 2 ½ cups of water to a boil in a medium pot. Add 1 cup of cracked freekeh, cover and reduce heat to medium low. Simmer until liquid is absorbed, about 20-25 minutes. Remove from heat and let stand, covered, for 5 minutes.
- While freekeh is cooking, prepare your Citrus Sumac Salad Dressing in the blender.
- In a medium bowl, combine the warm freekeh with ¼ cup of the dressing. Set aside to cool. Add parsley, half the fennel and mint. Add an additional ¼ cup of dressing and toss well to combine.
- Prepare your salad bowls with a base of romaine and remaining fennel. Top with ½ cup of the freekeh salad. Garnish with pomegranates, radish and feta as desired.
Notes
When making a salad with pre-washed lettuce greens, give them a rough chop before putting in your salad bowl. Smaller lettuce pieces make it easier to eat.
This is an easy recipe to make for meal prep. Store your greens separately from the freekeh salad. Store remaining dressing on the side and drizzle when ready to eat.
If using whole freekeh, be sure to soak overnight for optimal enjoyment and digestive support.
Use a mandolin for slicing the fennel and radish for best results. Use the mini, 1.5 or 1/16 setting.
Keywords: freekeh salad with fennel, Lebanese freekeh salad, grain bow with freekeh, pomegranate parsley tabbouleh, freekeh tabbouleh, what is a freekeh salad, how to cook freekeh
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ABOUT THE AUTHOR
Hi, I’m Whitney Aronoff, a Holistic Chef based in Laguna Beach, California. I graduated from Southern Methodist University with a degree in Communications, and went on to the health supportive culinary school, The Natural Gourmet Institute, in New York City. I work as a personal chef and teach cooking classes, with a focus on healthy, whole foods cooking.
My goal is to help people feel their best by sharing the delicious, healthy recipes I prepare weekly for my clients. I want you to have the energy to live your best life and fulfil your dreams.
As we become more conscious and make more quality food choices, our body, mind, soul and the planet benefits.
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