Healthy Greek Freekeh Salad
User Reviews
5
-
Prep Time
5 mins
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Cook Time
30 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
298 kcal
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Course
Salad
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Cuisine
Mediterranean
Healthy Greek Freekeh Salad
Description
This Greek Freekeh Salad starts with cracked freekeh toasted to deepen its nutty aroma, then simmered in water until tender and fluffy. The salad includes diced cucumber, red bell pepper, red onion, fresh parsley, and crumbled feta cheese for contrasting textures and fresh flavors. The homemade Greek dressing uses olive oil, red wine vinegar, Dijon mustard, and dried herbs like oregano and basil, which provide tang and mild spice notes. Tossing the salad with dressing before serving allows the grains and vegetables to absorb the flavors. Optional extras like black olives or additional vegetables can be added to customize the dish. This salad serves well as a light lunch or side dish and can be enjoyed soon after tossing or refrigerated for a short time.
Ingredients
- 1 cup freekeh cracked
- 2.5 cups water
- ½ English cucumber
- 1 red bell pepper
- ¼ cup onion red, chopped
- ¼ cup parsley chopped, fresh
- 1/4-1/2 cup feta cheese crumbled
- salt to taste
- black pepper to taste
OPTIONAL EXTRAS:
- black olives
- tomato fresh
- extra veggies
GREEK DRESSING:
- ¼ cup extra virgin olive oil
- 2 TBSP red wine vinegar
- 1 TBSP Dijon mustard
- ½ tsp parsley or 1 tsp fresh, dried
- ½ tsp garlic powder
- ¼ tsp oregano dried
- ¼ tsp basil dried
- 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
- For best texture, serve the salad within a few hours of mixing with dressing; the freekeh will hold up in the refrigerator for 3-4 days.
- This recipe yields approximately 4 large servings or 6-8 smaller side servings.
- Nutrition information is an estimate and may vary depending on substitutions or additional ingredients.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Calories | 298kcal | 15% |
| Carbohydrates | 31g | 10% |
| Protein | 10g | 20% |
| Fat | 17g | 26% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 8mg | 3% |
| Sodium | 194mg | 8% |
| Potassium | 153mg | 3% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 1326IU | 27% |
| Vitamin C | 45mg | 50% |
| Calcium | 82mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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