Freekeh with Vegetables

Freekeh with Vegetables is a fragrant and wholesome Lebanese dish that combines nutty freekeh grains with a medley of colorful vegetables. This hearty vegetarian dish is not only delicious but also packed with nutrients, making it a perfect choice for a healthy meal.

Ingredients

• Freekeh - 100 grams
• Water - 500 ml
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 medium, chopped
• Cumin powder - 1 teaspoon
• Cinnamon powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Rinse the freekeh under cold water and drain.
2. In a medium saucepan, heat the olive oil over medium heat.
3. Add the chopped onion and sauté for 3-4 minutes until translucent.
4. Stir in the minced garlic and cook for an additional minute until fragrant.
5. Add the diced carrot, bell pepper, and zucchini, and sauté for 5-7 minutes until the vegetables are slightly tender.
6. Add the chopped tomato, cumin, cinnamon, salt, and black pepper, and stir well.
7. Pour in the rinsed freekeh and water. Bring to a boil, then reduce the heat to low and cover the saucepan.
8. Simmer for 20 minutes or until the freekeh is tender and the water is absorbed.
9. Remove from heat and let it sit covered for 5 minutes.
10. Fluff the freekeh with a fork and garnish with chopped parsley before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 58 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in essential nutrients and antioxidants.

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