Home » Salads » Healthy Greek Freekeh Salad
Published: July 7, 2016Updated: February 16, 2020Author: Jenn Laughlin
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Give a tasty new graina try with this Healthy Greek Freekeh Salad recipe! This uber easy saladis a total breeze to make and is ready to rock your side dish game with some serious whole grain power.
I’ve been riding the quinoa train around here hardcore lately, but decided to mix up my go-to Greek Quinoa Bowl recipe a bit with a sassy new dressing and a whole lotta freekeh! The grain swap was glorious and perfect vessel for the bevvy of veggies I loaded it up with.
wait… what is freekeh?
Pronounced free-kah, freekeh channels the chewiness of brown rice, the lightness of bulgur, and a smoky nuttiness that might make you reconsider the quinoa or rice next time you whip up a bowl full of grains and veggies. It’s light enough to shine as side dish or lunchtime fare but hearty enough that you won’t be clamoring for something else to eat 30 minutes later. I love it!
Cracked freekeh is the most common and toastier than it’s whole counterpart, but both are equally delicious. Cracked freekeh comes in a few different forms and cooks much quicker. SOLD!
Also? It’s a nutrient powerhouse! Each serving boasts 6 grams of fiber andprotein respectively, and is high in calcium, iron, and zinc. Yes please!
Now you can absolutely positively use quinoa for this recipe if you don’t feel like rushing to the store to snag some freekeh or aren’t quite ready to make the leap yet oooooor if you’re gluten-free, in which case you’ll want to keep clutching the quinoa and rice, since freekeh is made fromwheat.
What are you waiting for? Let’s get our freekeh on!
Healthy Greek Freekeh Salad
Healthy Greek Freekeh Salad
Give a tasty new graina try with this Healthy Greek Freekeh Salad recipe! This uber easy saladis a total breeze to make and is ready to rock your side dish game with some serious whole grain power.
5 from 7 votes
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Course: Salad
Cuisine: Mediterranean
Keyword: Freekeh
Prep Time: 5 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 35 minutes minutes
Servings: 4 servings
Author: Jenn Laughlin – Peas and Crayons
Ingredients
- 1 cup cracked freekeh
- 2.5 cups water
- ½ English cucumber
- 1 red bell pepper
- ¼ cup chopped red onion
- ¼ cup chopped fresh parsley
- 1/4-1/2 cup crumbled feta cheese
- salt and pepper to taste
OPTIONAL EXTRAS:
- black olives
- fresh tomatoes
- extra veggies
GREEK DRESSING:
- ¼ cup extra virgin olive oil
- 2 TBSP red wine vinegar
- 1 TBSP dijon mustard
- ½ tsp dried parsley or 1 tsp fresh
- ½ tsp garlic powder
- ¼ tsp dried oregano
- ¼ tsp dried basil
- ⅛ tsp salt
- black pepper optional + to taste
Instructions
Heat a medium saucepan over medium-high heat.
Add freekeh and toast (stirring the grain while you toast) until nutty and fragrant, approx. 2 -3 minutes.
Add 2 cups water and salt and bring to a boil.
Reduce heat to low, cover with a lid, and simmer for 20-25 minutes or until water has been absorbed. Remove from heat and uncover, allowing the freekeh to soak up any remaining liquid for 5-10 minutes.
While your freekeh cooks, chop your veggies and whisk together your dressing.
In a large bowl, combine freekeh, crumbled feta, and veggies, then pour your dressing over the salad and toss to mix.
Top with any additional feta desired, fresh parsley, and salt and pepper to taste.
Serve right away or let sit for up to 1 hour before serving.
Notes
ADVANCE PREP:The salad is best served within a few hours of tossing with the dressing, but it will keep for a few days in the refrigerator. The cooked freekeh will keep for 3 or 4 days in the refrigerator.
Recipe yields 4 larger servings or 6-8 small sides.
Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed based on extras/swaps and enjoy!
Nutrition
Calories: 298kcal, Carbohydrates: 31g, Protein: 10g, Fat: 17g, Saturated Fat: 3g, Cholesterol: 8mg, Sodium: 194mg, Potassium: 153mg, Fiber: 5g, Sugar: 4g, Vitamin A: 1326IU, Vitamin C: 45mg, Calcium: 82mg, Iron: 1mg
Did you make this recipe?I want to see! Tag @peasandcrayons on Instagram and Facebook!
special diets and swaps
- VEGAN: Skip the feta and you’reall set!
- T-REX: Feel free to add shredded/sliced/chopped grilled, baked, or even rotisserie chicken to the mix if you’d like! Poultry and freekeh go great together!
how to cook freekeh
- If you can cook rice, oats, or quinoa, you can totally cook freekeh — it’s that easy! Some boiling water and a timer and you’re good to go.
- I love toasting my freekeh before adding the water. The 2-3 extra minutes it takes is well worth the nutty, fragrant aroma that it gives the whole grain.
- Sometimes there’s a little leftover liquid in the pan after your freekeh is hot, fluffy, and ready to go. Fret not, simply drain the extra water and carry on.
- Serve it warm from the pot or let it cool, it’s great both ways and pairs great with red meat, pork, and poultry for the carnivores and ALLTHEVEGGIES for my vegetarians and vegans out there.
Ready to dive in? Go for it! I hope you ADORE this healthy greek freekeh salad recipe and start your own foodie love affair with this tasty whole grain!
hungry for more?
- Tropical Mango Pineapple Strawberry Swirled Fruit Pops
- Buffalo Chicken Taco Salad<— OMG!
- Chickpea Chopped Salad with Homemade Basil Dressing
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About The Author:
Jenn Laughlin
Hi! I’m Jenn and I’m here to help you eat your veggies! It'll be fun, painless, and pretty darn delicious as I teach you to plan your meals around fresh, seasonal produce with a little help from healthy freezer and pantry staples.
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