Susan Hart Recipe: Freekeh Salad

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Freekeh (pronounced “free-kah”) is a tasty roasted grain that is a great alternative to rice, couscous, cracked wheat etc.  It has a lovely nutty, chewy texture and has up to 3 times the amount of fibre and protein as brown rice!

Which all helps to keep you feeling fuller for longer.  It can easily be substituted in your favourite tabbouleh recipe and is available from most supermarkets.  So try it today, you may like it!

 

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Freekeh (Green wheat) salad , Serves: 2, 235 calories

300ml vegetable stock (made with ½ tsp vegetable bouillon powder or ½ a veggie stock cube)

70g Freekeh (green wheat)

2 tablespoons olive oil

¼  teaspoon soy sauce or ¼ tsp wholegrain mustard

2 tablespoons lemon juice

1 large tomatoes, diced

¼ cucumber, diced

4 spring onions, thinly sliced

1 large carrot, grated

15g each of fresh parsley and mint, chopped

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Put the freekeh and stock in a pan. Cover with a lid and simmer for 15 minutes. If all the stock hasn’t been absorbed turn the heat up to high and stir until it has evaporated. Allow to cool to room temperature; fluff with a fork.

Meanwhile, in a large bowl, combine olive oil, soy sauce or mustard, lemon juice, tomatoes, cucumber, spring onions, carrots, parsley and mint. Stir in the cooled freekeh.

Non fast day additions

To make it more substantial add either tinned beans,  an avocado, 200g cooked diced chicken, steamed salmon or quorn

Calories per serving with ½ a tin of chickpeas = 305

Calories per serving with ½ an avocado = 325

Calories per serving with chicken = 305

Calories per serving with salmon = 325

  • Calories per serving with quorn= 290

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