Freekeh Salad Recipe

5 from 3 Ratings
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 If you are looking for a new way to eat freekeh, then you should try this Freekeh salad! This salad is a total breeze to make and is ready to rock your side dish game with some serious whole-grain power. In most households, people prepare freekeh regularly with many meals. This recipe never fails to impress and it’s failproof; a super flavorful bite is guaranteed.

The best part about this salad is that it is really simple and nutritious. Freekeh is a super grain, it is low in fat, and high in fiber and protein. So give this tasty grain a try with this Healthy Freekeh Salad recipe!


Freshly prepared freekeh salad with some added ingredients
Everything you need for a healthy meal!


Facts about Freekeh

Freekeh is dried green wheat, it is usually harvested while the grains are still soft, then sun-dried. It, later on, gets roasted which gives it a distinctive kind of smokey flavor. It is very commonly given the name of the green grain, similar to a few green things, freekeh has a lot of energy to give. As a whole grain, it is high in fiber and protein and low in fat. When you compare it to brown rice, and more surprisingly, quinoa, you will discover that it is more nutritious!

It is a common grain in the Middle East and North Africa.

Palestinians enjoy it often, especially with chicken, which makes a fantastic, quick weeknight meal.   

Freekeh has gained popularity and has become more widely distributed. That said, you may run into two types – whole and cracked. You have to be mindful of the cooking instructions because whole freekeh will take about 40 minutes to cook. Cracked freekeh takes approximately half that amount of time.


a wide variation of different vegetables which are included in the salad
You can make the presentation look healthy and nutritious.

Variations and substitutions

You can enjoy this vegetarian dish on its own, but if you want to add protein, then chicken, shrimp, or any seafood would pair well.

 If you want to keep this gluten-free, substitute quinoa for freekeh, which is a great alternative, as you can encounter in other recipes such as quinoa greek salad.

Serve it as an accompanying pilaf or a salad, in this case with pomegranate seeds, pistachios, mint, and spring onion.

After that, add diced or grated carrots to this salad in order to give it a juicy flavor.

White kidney beans are also a perfect addition to any salad as they are nutritious and give the salad more of a delicious taste.

Celery adds crunch and a naturally salty flavor. Also, make sure to grab a few stalks and dice them small enough in order to make it easier to blend together with the freekeh and chickpeas.

It is preferable to add some garlic to the dressing to give it more taste. Then, add a sprinkle of green pepper.


Added oil on top of the freekeh salad for a better taste
The dressing gives the salad a better taste.

Tips and Tricks

It is preferable to serve the salad within a few hours of tossing it with the dressing, but it will keep for a few days in the refrigerator. Store the cooked freekeh in the refrigerator for up to 3 to 4 days.

Soaking freekeh overnight reduces the cooking time to 10 minutes and softens the bran which is better for digestion.

It is also important to mention that you can use this freekeh grain to make a delicious Freekeh Soup recipe.


a colorful and nutritious side dish presented on the table with fresh parsley
Add some mint for the presentation.

Frequently Asked Questions (FAQs):

Can Quinoa be a substitute for this recipe?

Now you can absolutely use quinoa for this recipe, especially if you’re following a gluten-free diet since freekeh is made from wheat.

What is the difference between whole grain and cracked freekeh?

Wholegrain freekeh is similar to wheat berries, it is firm and chewy. However, cracked freekeh is just what it sounds like, wholegrain freekeh broken into smaller pieces. Cracked freekeh is softer and similar to bulgur after cooking.

How do you reheat freekeh?

Freekeh is best reheated in a basket steamer like you would reheat rice and other grains. You can also reheat it in the microwave. If you reheat it in a pan on the stove, be sure to add water or broth to avoid burning it on the bottom.

Can freekeh be cooked in an instant pot?

Yes, it can be cooked freekeh in an instant pot. All you have to do is add 1 cup of the green grain and 1 ¾ cups of water or broth. Then, you must cook on high heat and Sauté for 8 minutes to allow a natural release which can take up to 15 minutes. In case you use cracked freekeh, the time should be reduced to 6 minutes.



Minted Sumac Dressing

As this salad is common in the Middle East, then you can add a widely used and famous dressing on top of it which is the minted sumac dressing.

This dressing consists of a mixture of olive oil, sumac, garlic, mint, and salt. By that, it is very easy to prepare and makes this recipe even more authentic.


Ingredients You Will Need

Salad Ingredients:

Freekeh

Olive oil or ghee

Red onion

Cucumbers

Cherry tomatoes

Pecans

Green onions

Pomegranate seeds

Pistachios

Hot water for freekeh

Dressing:

Olive oil

Pomegranate molasses

Salt

Dried mint


A plate full of nutritious freekeh Salad
Authenticity at its best!

Steps To Prep

First, rinse the freekeh until it is clean. Soak for 20 minutes.

When done, add to a pot with 1 tablespoon ghee or olive oil, and sauté for 2 minutes or until fragrant.

Next, add salt to taste and add 1½ cups hot water to cover the top.

After that, let it boil, then lower the heat and cover to let it fully cook for about 15 minutes. Set aside and let it cool.

Then, chop the cucumbers, green onions, and red onions into fine pieces.

After, cut each cherry tomato into quarters.

Then, roughly chop the pistachios and pecans (if using).

To assemble, add freekeh, cucumbers, red and green onions, tomatoes, pistachios, and pecans to a bowl.

Finally, add pomegranate seeds and the salad dressing mixture and toss until well mixed.


A healthy side dish with a wide variety of veggies and grains
Fresh grains for a mixture of nutrients.

Other Must Try Recipes:

Cucumber Yogurt Salad | Khiyar Bi Laban

Middle Eastern Kidney Bean Beef Stew

Green Bean and Lamb Stew

Freekeh Soup

Lentil Soup (Shorbet Adas)

Mujadara Lentils and Spiced Rice

Spinach Fatayer

Vegetarian Loaded Eggplant

Honey Garlic Sriracha Wings

If you’ve tried this recipe, don’t forget to rate it and leave a comment below! I would love to hear about your experience. You can follow me on FacebookInstagram, and YouTube.


a colorful and nutritious freekeh salad presented on the table with fresh parsley, tomatoes, red onions, and cucumbers, topped with pomegranate seeds and thinly sliced pistachios.

Freekeh Salad

Fatimah Alghweir
Easy recipe for a healthy and nutritious salad with green grains, beans, pine nuts and pumpkin seeds, dusted with just enough cayenne to make a great addition to this salad.
5 from 3 Ratings
Prep Time 20 minutes
Course Salad
Cuisine Middle Eastern

Ingredients
  

  • ¾ cup freekeh
  • 1 tablespoon olive oil or ghee
  • ½ red onion
  • 2 persian cucumbers
  • 10 cherry tomatoes
  • ¼ cup pecans optional
  • ¼ cup green onions
  • ¼ cup pomegranate seeds
  • 2 tablespoons pistachios
  • cups hot water for Freekeh

Dressing

  • 3 tablespoons olive oil
  • tablespoons pomegranate molasses
  • salt to taste
  • 1 tablespoon dried mint
  • 1 teaspoon lemon juice or to taste

Instructions
 

  • Rinse the freekeh until it is clean.
  • Soak for 20 minutes.
  • When done, add to a pot with 1 tablespoon ghee or olive oil, and sauté for 2 minutes or until fragrant.
  • Add salt to taste and add 1½ cups hot water to cover the top.
  • Let it boil then lower heat and cover to let it fully cook, about 15 minutes.
  • Set aside and let it cool.
  • Chop the cucumbers, green onions, and red onions into fine pieces.
  • Cut each cherry tomato into quarters.
  • Roughly chop the pistachios and pecans (if using).
  • To assemble, add freekeh, cucumbers, red and green onions, tomatoes, pistachios, and pecans to a bowl.
  • Add pomegranate seeds and the salad dressing mixture and toss until well mixed.

Notes

  • It is preferable to serve the salad within a few hours of tossing it with the dressing, but it will keep for a few days in the refrigerator. Store the cooked freekeh in the refrigerator for up to 3 to 4 days.
  • Soaking freekeh overnight reduces the cooking time to 10 minutes and softens the bran which is better for digestion.
  • Pomegranate Molasses is tangy! Add lemon juice slowly to not make it too sour and acidic. 
Keyword freekeh salad
Tried this recipe?Let us know how it was!

 

3 Responses

  1. 5 stars
    This freekeh salad is SO good mashallah! It’s so fresh and crunchy, and makes for an really healthy after workout meal. Even my kids loved it! Thank you so much for all your amazing recipes. They never dissapoint

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About Me

Hi, I'm Fatimah!

I’m here to guide you through the world of Palestinian cooking with a modern twist. Whether you’re longing for those nostalgic meals you grew up with or looking to try something new and international, you’ll find recipes here that connect the past with the present—all designed to be easy, approachable, and packed with flavor. Let’s bring the heart of home-cooked meals back into your kitchen!

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