Freekeh Salad

Freekeh Salad is a vibrant and nutritious Lebanese side dish featuring toasted green wheat, fresh vegetables, and aromatic herbs, perfect for a light meal or accompaniment. This dish is not only delicious but also packed with fiber and protein, making it a wholesome choice.

Ingredients

• Freekeh - 100 grams
• Water - 250 ml
• Cherry tomatoes - 100 grams, halved
• Cucumber - 100 grams, diced
• Red bell pepper - 50 grams, diced
• Red onion - 30 grams, finely chopped
• Fresh parsley - 20 grams, chopped
• Fresh mint - 10 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the freekeh under cold water and drain.
2. In a pot, bring 250 ml of water to a boil, then add the rinsed freekeh.
3. Reduce the heat to low, cover, and simmer for about 20 minutes or until the freekeh is tender and the water is absorbed.
4. Meanwhile, prepare the vegetables: chop the cherry tomatoes, cucumber, red bell pepper, and red onion.
5. In a large mixing bowl, combine the cooked freekeh with the chopped vegetables.
6. Add the chopped parsley and mint to the bowl.
7. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper, then pour over the salad.
8. Toss everything gently to combine and adjust seasoning if necessary.
9. Let the salad sit for about 10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 38 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• High in fiber, which aids digestion and promotes satiety.
• Rich in vitamins and minerals from fresh vegetables and herbs.

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