Go Back
–+ servings
a yellow oval platter with freekeh salad served inside. The salad includes arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley. There is a small bowl with mint in the top left, and an orange water glass in the bottom right.
5 from 1 rating

Zesty Freekeh Salad with Beans

Yield: 4 Servings
Prep: 10 minutes
Cook: 40 minutes
Total: 50 minutes
Author: Amina Al-Saigh
This zesty and crunchy salad is the best introduction to freekeh: a whole grain that is chewy, nutty and smokey, perfect for meal prep! The freekeh soaks up the honey mustard dressing and becomes quite addictive.
Print Pin Recipe

Ingredients
  

For the Freekeh:

  • 1 cup freekeh, 325 g
  • 2 1/4 cups chicken broth or water, 530 ml
  • 1/2 teaspoon kosher salt

For the Salad:

  • 2 cups Arugula, packed
  • 540 ml canned mixed beans or chickpeas, drained and rinsed
  • 4 Persian cucumbers, finely chopped
  • 1/4 sweet white onion, sliced
  • 1/4 cup green onions, trimmed and chopped
  • 1/4 cup fresh mint, finely chopped
  • 1/2 cup parsley, finely chopped
  • 1/4 cup fresh oregano, optional
  • 1/2 cup walnuts or pumpkin seeds, chopped (optional)
  • 1/2 cup raisins, (optional)

For the Dressing:

  • 1/4 cup extra virgin olive oil, 45 ml
  • 1/2 cup lemon juice, approx. juice of 2 large lemons
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 1/2 teaspoon kosher salt, more per preference
  • 1/4 teaspoon black pepper, more per preference

Instructions
 

To Cook the Freekeh:

  • uncooked freekeh grains in a small beige bowl, slightly spread apart and being picked through
    Spread the 1 cup freekeh on a large surface and pick through the grains with your fingers to remove any small stones or impurities.
  • cooked freekeh grains in a small grey bowl
    Wash the grains with water and drain. Add them to a medium sauce pan along with the 2 1/4 cups chicken broth or water and the 1/2 teaspoon kosher salt. Bring to a boil, then cover and cook on low heat for 30 to 40 minutes, until the grains are soft and chewy.
  • Allow the freekeh to cool down for 10 minutes then proceed with the salad.

To Make the Salad:

  • Wash and drain the 540 ml canned mixed beans or chickpeas (either can be used). Finely chop the 4 Persian cucumbers and 1/4 sweet white onion1/4 cup green onions, and slice the 1/4 sweet white onion.
  • Finely chop the 1/2 cup parsley, 1/4 cup fresh mint and 1/4 cup fresh oregano (if using).
  • a large wooden salad bowl with the following ingredients inside: arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley
    In a large bowl, combine the freekeh, 2 cups Arugula, cucumbers, green onions, white onions, beans and all the herbs along with the 1/2 cup walnuts or pumpkin seeds and 1/2 cup raisins if using.
  • A honey mustard dressing in a small glass jar with a silver lid, being shaken
    For the dressing, combine the 1/4 cup extra virgin olive oil, 1/2 cup lemon juice, 1 tablespoon dijon mustard, 2 tablespoons honey, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper in a small jar and shake the ingredients to combine.
  • Pour the dressing over the salad, toss to mix and enjoy!

Notes

  • Double the freekeh quantity to make more and store in the fridge to use in other salads.
  • If you are serving this salad for later, don't add the arugula as it will start to get soggy. Add it in right before serving. All the other ingredients should be fine mixed in with the dressing for a few hours in the fridge.
  • To add more crunch and sweetness, you can add walnuts, pumpkin seeds and raisins if you wish.
Calories: 373kcal, Carbohydrates: 58g, Protein: 10g, Fat: 15g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 10g, Sodium: 646mg, Potassium: 437mg, Fiber: 8g, Sugar: 12g, Vitamin A: 1.166IU, Vitamin C: 29mg, Calcium: 131mg, Iron: 4mg
Did you make this recipe?Please leave a star rating and review below!