Delicious Lebanese Freekeh Salad: A Tasty and Nutritious Dish
Are you ready to discover an incredible dish from the heart of Lebanese cuisine? Introducing the Lebanese Freekeh Salad! This salad is not only a feast for the eyes but also a burst of delicious flavors that you’ll love. It’s made with a special ingredient called freekeh, which is roasted green wheat. This grain has been enjoyed in Middle Eastern cultures for thousands of years, making it both a historical and healthy choice for your meals.
This salad is popular for many reasons: it’s packed with nutrients, easy to make, and can be served as a main dish or a side. Plus, it’s perfect for sharing with family and friends. Whether you’re having a picnic or a family dinner, this salad is sure to impress your guests!
Ingredients
| Ingredient | Quantity |
| Freekeh (roasted green wheat) | 1 cup |
| Water or vegetable broth | 2 cups |
| Cherry tomatoes, halved | 1 cup |
| Cucumber, diced | 1 large |
| Red onion, finely chopped | 1 small |
| Parsley, chopped | 1/2 cup |
| Mint leaves, chopped | 1/4 cup |
| Olive oil | 2 tablespoons |
| Fresh lemon juice | 2 tablespoons |
| Salt and pepper | To taste |
Alternatives: If you can’t find freekeh, you can use quinoa or bulgur as a substitute. You can also add other vegetables like bell peppers or carrots for extra crunch!
Step-by-Step Instructions
- Cook the Freekeh: Rinse 1 cup of freekeh under cold water. In a saucepan, bring 2 cups of water or vegetable broth to a boil. Add the freekeh, reduce heat to low, cover, and simmer for about 20-25 minutes or until tender. Fluff with a fork and let it cool.
- Prepare the Vegetables: While the freekeh is cooking, chop the cherry tomatoes, cucumber, red onion, parsley, and mint leaves.
- Mix the Salad: In a large bowl, combine the cooled freekeh, chopped vegetables, parsley, and mint.
- Add Dressing: Drizzle with olive oil and lemon juice. Season with salt and pepper. Toss everything gently to combine.
- Serve: You can serve the salad immediately or let it chill in the fridge for about 30 minutes to enhance the flavors.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 250 | 12% |
| Protein | 8g | 16% |
| Carbohydrates | 42g | 14% |
| Fats | 7g | 11% |
| Fiber | 10g | 40% |
| Sugar | 2g | – |
| Vitamin C | 20% DV | 20% |
Tips and Tricks
- Make it colorful: Feel free to add different vegetables or nuts like bell peppers, olives, or almonds for crunch.
- Herb variations: You can swap the mint for basil or add some dried spices for an extra punch.
- Storage: This salad stays fresh for 2-3 days in the fridge, making it great for meal prep!
- Avoid sogginess: Make sure the freekeh is completely cooled before mixing it with the vegetables to prevent the salad from getting soggy.
FAQs
What is freekeh?
Freekeh is a type of green wheat that is harvested while still young and then roasted. It has a nutty flavor and chewy texture, making it a nutritious alternative to rice or couscous.
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. Just keep it in the fridge until you’re ready to serve it.
Is Lebanese Freekeh Salad gluten-free?
No, this salad is not gluten-free because it contains freekeh, which is a wheat product. However, you can substitute freekeh with quinoa for a gluten-free option.
How long does this salad last in the fridge?
The salad can last for about 2-3 days in the fridge. Make sure to store it in an airtight container!
Can I add protein to this salad?
Absolutely! You can add grilled chicken, chickpeas, or feta cheese for extra protein and flavor.
What can I serve this salad with?
This salad pairs nicely with grilled meats, seafood, or as a stand-alone vegetarian dish. It’s perfect for any occasion!
Is this salad suitable for vegans?
Yes, the Lebanese Freekeh Salad is vegan as it contains only plant-based ingredients.
Can I use other grains instead of freekeh?
Yes, you can substitute freekeh with quinoa, bulgur, or even brown rice if you prefer!
Can I make this salad spicy?
If you like a little heat, you can add some chopped jalapeños or a dash of cayenne pepper to the salad.
What type of olives should I use?
For a delicious twist, you can add kalamata or green olives for a briny flavor that complements the salad.
With this Lebanese Freekeh Salad recipe, you’ll be able to impress everyone with your culinary skills while enjoying a meal that’s full of flavor and history. Enjoy making it!
