Freekeh salad with vegetables
Nutrition per serving
A salad made with freekeh (smoked green wheat), a Middle Eastern grain with a toasted flavour, topped with vegetables and herbs. Filling and original, it makes a change from quinoa and bulgur.
Preparation: 15 min | Cooking: 25 min | Servings: 4 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 332 kcal · 9 g protein · 34 g carbohydrate · 15 g fat
Ingredients
- 200 g of freekeh
- 2 tomatoes
- 1 cucumber
- 1 bunch of parsley and mint
- 2 tbsp almonds
- 3 tbsp olive oil
- 1 lemon
Method
- Cook the freekeh for 25 minutes, drain and leave to cool slightly.
- Dice the vegetables.
- Mix the freekeh, vegetables, herbs and almonds.
- Dress with olive oil and lemon juice.
Nutritional benefits
Freekeh (roasted green wheat) is rich in fibre and plant protein, with a moderate glycaemic index and an original smoky flavour. Combined with fresh vegetables and herbs, it makes a filling, nutritious main-course salad that adds variety compared with quinoa or bulgur. Avoid it if you are gluten intolerant.
Variations and substitutions
- With chickpeas or feta.
- With grilled vegetables.
- With pomegranate seeds for colour.
- Gluten-free: use quinoa instead of freekeh.
Storage and making ahead
Keeps for 3 days in the fridge and improves with time: ideal for lunchboxes.
💡 Good to know
Freekeh keeps a slight smoky flavour and a firm texture: that is what makes the salad original and interesting.
Read more
Discover more vegetarian recipes · vegan recipes · high-protein recipes · healthy & balanced recipes.
The foods in this recipe: freekeh · tomatoes · cucumber · parsley · mint.
You may also like these recipes: Tofu teriyaki bowl · Soupe au pistou · Pearl barley and vegetable salad.
