Freekeh Tabbouleh Recipes
FREEKEH TABBOULEH
Freekeh is a fabulous alternative to brown rice and other grains. It's high in fiber and protein and deliciously replaces bulgur in this version of tabbouleh. A green, durum wheat by-product, freekeh has been roasted and cracked to release its naturally nutty, slightly earthy, smoky flavor. It cooks quickly, which is a plus, and it's rubbed texture helps it to soak up all the delicious herbs and citrus in this brightly flavored salad. Make sure you allow the freekeh to cool completely before tossing it with the veggies and dressing it. Added too soon, the freekeh could end up mushy instead of having the great texture this ancient grain has become known for having.
Categories Lunch,Dinner
Time 1h
Yield 6 servings
Number Of Ingredients 14
Steps:
- In a small saucepan, combine freekeh, water and 1/4 teaspoon salt; bring to a boil over high heat. Reduce heat to low and simmer, covered, until water is absorbed and freekeh is tender, about 20 to 25 minutes. Remove from heat and spoon into a serving bowl; let cool.
- Meanwhile, in a small bowl, combine oil, lemon juice and zest, garlic and remaining 1/2 teaspoon salt; set aside.
- Add tomatoes, cucumber, onion, mint and parsley to cooled freekeh; drizzle with dressing and toss to coat. Garnish with feta and give a squeeze of fresh lemon juice.
- Serving size: 3/4 cup
Nutrition Facts : Calories 142 kcal
CLASSIC TABBOULEH SALAD
Steps:
- Gather the ingredients.
- Put the bulgur in a medium bowl and sprinkle it with 1/2 teaspoon of the salt. Add the boiling water, cover, and let sit for 20 minutes (or up to 60 minutes depending on the brand) until softened.
- While the bulgar sits, make the dressing. Pulse the garlic in a food processor until minced, then add the olive oil and lemon juice and whirl into a dressing-like consistency. Or, whirl the olive oil, lemon juice, and garlic in a blender .
- Add the mint leaves, the remaining 1/2 teaspoon salt, and the pepper. Blend until the mint leaves are well worked into the dressing and the dressing is more or less smooth. Taste and add more salt and pepper, if you like.
- Remove the parsley leaves from the stems; discard the stems or save them for another use. Roughly chop the leaves. Core, seed, and chop the tomatoes. Peel, seed, and chop the cucumber. Set aside.
- Check the bulgur: It should have absorbed all of the water, but there may be a bit in the bottom of the bowl. It should also be tender to the bite. If it's not, stir, cover, and let sit for 10 more minutes. If it's tender and there's water in the bowl, either drain the bulgur in a fine-mesh sieve or lift it out with a slotted spoon and into a separate bowl.
- Pour the dressing over the bulgur and toss to combine well. Add the parsley and toss to combine well. Add the tomatoes and cucumber and stir to mix.
- Serve immediately or cover and chill (up to overnight). Enjoy.
Nutrition Facts : Calories 119 kcal, Carbohydrate 9 g, Cholesterol 0 mg, Fiber 2 g, Protein 2 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3 g, Fat 9 g, ServingSize 6 to 8 servings, UnsaturatedFat 0 g
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- In a small saucepan, combine freekeh, water and 1ml (1/4 tsp) salt; bring to a boil over high heat. Reduce heat to low and simmer, covered, until water is absorbed and freekeh is tender, about 20 to 25 minutes. Remove from heat and spoon into a serving bowl; let cool.
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