Time to get your freekeh on! Say what?! If you don’t know this ancient grain, it’s high time you do.
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A longtime staple of Middle Eastern cooking, freekeh is a form of wheat that’s harvested while young and cooked over an open fire. The grain has a nutty, earthy flavor and is loaded with protein and fiber, which makes for a nutritious and completely delicious tabbouleh.
Along with freekeh, this dish contains cucumbers, tomatoes, parsley, mint, lemon juice and scallions, which makes for or a crunchy summer salad that explodes with flavor and is deeply nourishing. Bring it to a gathering or make it for your family … and then get ready to make it again soon!
1/2 cup cracked freekeh
1 cucumber, peeled and cut into 1/4-inch pieces
1 cup grape tomatoes, cut into 1/4-inch pieces
1 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
2 scallions, chopped
3 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
In a medium saucepan, bring 1 1/4 cups water to a boil over high heat. Stir in the freekeh, cover tightly, and reduce the heat to medium-low. Cook until the water is absorbed and the freekeh is tender, about 25 minutes. Remove from the heat and let stand, covered, for 5 minutes more. Then fluff with a fork and let cool.
In a large bowl, combine the cucumber, tomatoes, parsley, mint, scallions, lemon juice, oil, salt, pepper and the cooked freekeh. Toss well and serve.
187 calories, 5 g total fat, 1 g saturated fat, 6 g protein, 31 g carbohydrate, 8 g dietary fiber, 2 g sugar, 0 g added sugar, 0 mg cholesterol, 83 mg sodium
Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness