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 servings
Cuisine: middle_eastern
Ingredients: 1.5 cup freekeh rinsed; 3 cup vegetable broth; 1 pcs yellow onion finely chopped; 2 clove garlic minced; 1 pcs bell pepper diced; 0.5 pcs cucumber diced; 1 cup cherry tomato halved; 0.5 cup fresh parsley chopped; 0.25 cup fresh mint chopped; 1 pcs lemon juiced; 2 tbsp olive oil; 0.5 tsp salt; 0.25 tsp black pepper ground; 2 tbsp tahini; 2 tbsp 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.

An original recipe by Forkin

Total time: 45 min
Serves: 4
Difficulty: Medium
Per serving: 411 kcal

VeganVegetarian

Allergen information: may contain gluten and sesame. Always check ingredient packaging if you have an allergy.

Mise en place

Ingredients

1.5 cupfreekeh, rinsed
3 cupvegetable broth
1 pcsyellow onion, finely chopped
2 clovegarlic, minced
1 pcsbell pepper, diced
0.5 pcscucumber, diced
1 cupcherry tomato, halved
0.5 cupfresh parsley, chopped
0.25 cupfresh mint, chopped
1 pcslemon, juiced
2 tbspolive oil
0.5 tspsalt
0.25 tspblack pepper, ground

dressing

2 tbsptahini
2 tbspwater

Equipment

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

The method

Step by step

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.
About 25 min
Cook’s note: 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.
About 7 min
5
Stir in the garlic and cook for another minute until fragrant.
About 1 min
Cook’s note: 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.
Cook’s note: 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.
Cook’s note: Taste and adjust seasoning as needed.
11
Serve warm or at room temperature.

Per serving

Nutrition

70%Score

Calories: 410.5kcal
Protein: 13.7g
Carbs: 62.6g
Fat: 13g
Fibre: 9.7g
Sugar: 6.7g

Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.

Keep it good

Storage

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

Reheating

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