LunchDinnerMain Course

Freekeh Bowl with Herbs

Name: Freekeh Bowl with Herbs
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 racions
Cuisine: middle_eastern
Ingredients: 1,5 tassa freekeh rinsed; 3 tassa vegetable broth; 1 u yellow onion finely chopped; 2 gra garlic minced; 1 u bell pepper diced; 0,5 u cucumber diced; 1 tassa cherry tomato halved; 0,5 tassa fresh parsley chopped; 0,25 tassa fresh mint chopped; 1 u lemon juiced; 2 cs olive oil; 0,5 ct salt; 0,25 ct black pepper ground; 2 cs tahini; 2 cs water

This hearty and nutritious freekeh bowl is packed with fresh herbs and crisp vegetables. It makes a satisfying plant-based meal that is both flavorful and easy to prepare.

Una recepta original de Forkin

Temps total: 45 min
Racions: 4
Dificultat: Mitjana
Per ració: 411 kcal

VeganaVegetariana

Informació sobre al·lèrgens: pot contenir gluten i sèsam. Si teniu al·lèrgies, comproveu sempre els envasos dels ingredients.

Preparació prèvia

Llista d’ingredients

1,5 tassafreekeh, rinsed
3 tassavegetable broth
1 uyellow onion, finely chopped
2 gragarlic, minced
1 ubell pepper, diced
0,5 ucucumber, diced
1 tassacherry tomato, halved
0,5 tassafresh parsley, chopped
0,25 tassafresh mint, chopped
1 ulemon, juiced
2 csolive oil
0,5 ctsalt
0,25 ctblack pepper, ground

dressing

2 cstahini
2 cswater

Estris

saucepan · knife · whisk · cutting board · mixing bowl · skillet

Elaboració

Pas a pas

1
Combine the freekeh and vegetable broth in a medium saucepan.
2
Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the liquid is absorbed and the freekeh is tender.
Uns 25 min
Nota de cuina: Check occasionally to ensure it doesn't stick to the bottom.
3
While the freekeh cooks, heat the olive oil in a large skillet over medium heat.
4
Add the yellow onion and bell pepper and cook for 5-7 minutes until softened.
Uns 7 min
5
Stir in the garlic and cook for another minute until fragrant.
Uns 1 min
Nota de cuina: Be careful not to burn the garlic.
6
Once the freekeh is cooked, fluff it with a fork and transfer it to a large mixing bowl.
7
Add the cooked onion and bell pepper mixture, cucumber, cherry tomato, fresh parsley, and fresh mint to the freekeh.
8
In a small bowl, whisk together the tahini, water, and lemon juice to create a dressing.
Nota de cuina: Add more water if the dressing is too thick.
9
Pour the dressing over the freekeh and vegetable mixture.
10
Season with salt and black pepper, then toss gently to combine all ingredients.
Nota de cuina: Taste and adjust seasoning as needed.
11
Serve warm or at room temperature.

Per ració

Nutrició

70%Puntuació

Calories: 410,5kcal
Proteïnes: 13,7g
Hidrats de carboni: 62,6g
Greixos: 13g
Fibra: 9,7g
Sucre: 6,7g

Estimació basada en les quantitats dels ingredients. Els valors poden variar segons les marques i les substitucions.

Conservació

Com conservar-ho

Store leftover freekeh bowl in an airtight container in the refrigerator.

Com reescalfar-ho

Gently reheat in a microwave or on the stovetop with a splash of water or broth to prevent drying.