Zesty lemon freekeh salad with chickpeas, toasted cumin seeds, fresh herbs, veggies, and lemon is a delicious oil-free, vegan grain salad for a satisfying main dish or side. Learn how to cook freekeh and all about this healthy and ancient grain.
Freekeh (free-kuh) is made from green durum wheat and originated in North Africa. It has a chewy texture compared to my other favorite durum grain, bulgur, which I use for making Middle East-inspired bulgur pilaf and soaking for baked kofta with black beans.
If you love whole grain salads like quinoa with kale and cranberries or wheatberries with roasted sweet potatoes, it's time to expand the options with the new grain in town - freekeh.
Table of Contents
⭐ Why You'll Love This Recipe
- This freekeh salad recipe is easy to make - prep the salad ingredients while the freekeh cooks.
- A simple combination of ingredients with no added olive oil for a healthy, low-fat salad.
- It can be served as a warm grain salad main dish or at room temperature for a portable lunch or potluck side dish.
📋 Recipe Ingredients
Freekeh. Freekeh looks a bit like green-tinted rice. It comes in a whole or cracked version. Check package instructions for the recommended cooking time and the ratio of liquid to freekeh. The cooking process is the same. Bulgur has a similar nutty flavor.
Cumin seeds. Toast cumin seeds in the same pan as the freekeh. Substitute with 1 teaspoon of ground cumin.
Green onions. (scallions, spring onion). Use the white and green parts. Substitute with a small, chopped red onion.
Parsley. I used ½ a cup of flat-leaf (Italian) fresh parsley. I find it more subtle in flavor than the curly kind.
Mint. Fresh mint and lemon is a great combination. The best, but not perfect, substitutes are cilantro or basil.
Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.
📖 Recipe Variations
Pomegranate seeds or a dash of pomegranate molasses are optional ingredients for jazzing up this simple freekeh salad recipe.
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⏲️ Step-by-Step Instructions
Step 1: Toast the cumin seeds in a large saucepan.
Step 2: Stir in freekeh to toast. Add chickpeas and broth. Cover and cook.
Step 3: Mix the dressing ingredients in a small bowl.
Step 4: Add everything to a salad bowl and mix well.
🔪 Pro Tips
- Toasting freekeh brings out its smoky flavor.
- Whole grain freekeh takes about 40 minutes to cook. Cracked freekeh takes approximately half that amount of time. Consult the package instructions.
- Generally, 1 cup of dry freekeh yields 3 cups cooked.
🍴 Serving Suggestions
This salad is great as a main dish or with a flavorful soup like mushroom and barley vegan soup, easy creamy asparagus soup, or vegetable and fava bean soup.
💭 Frequently Asked Questions
Wholegrain freekeh is similar to wheatberries and is firm and chewy. Cracked freekeh is just what it sounds like – wholegrain freekeh that's broken into smaller pieces. Cracked freekeh is softer and similar to bulgur after cooking.
Freekeh is best reheated in a basket steamer like you would reheat rice and other grains. The second-best option is in the microwave. If you reheat it in a pan on the stove, be sure to add water or broth so the freekeh doesn't scorch on the bottom of the pan.
Cook freekeh in the Instant Pot by adding 1 cup freekeh with 1 ⅔ cups of water or broth. Set to multigrain and cook on high pressure for 10 minutes. Let the Instant Pot naturally release for 10-20 minutes.
Freekeh is processed from young green wheat and is not gluten-free. The best gluten-free substitute for freekeh in salad recipes is quinoa.
If freekeh is unavailable at your local grocery store, look in large supermarkets with a good selection of Middle Eastern or African foods. You can also check specialty stores, and of course, it's available online.
Store freekeh salad in an airtight container in the refrigerator for 3-4 days. Let it warm to room temperature and stir it before serving. Add a little lemon juice to spruce it up if desired.
🥘 More Healthy Grain Recipes
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👩🏻🍳 Recipe
Zesty Lemon Freekeh Salad with Chickpeas
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Ingredients
- 2 teaspoons cumin seeds - toasted
- 1 cup freekeh
- 1 ½ cups chickpeas - rinsed and drained (a 15-ounce/400-gram can)
- 2 cups vegetable broth - or water, see notes
- 1 cup celery - chopped, 2 stalks of celery
- 5-6 medium green onions - white and green parts sliced, 1 cup
- ½ cup parsley - chopped
- ½ cup mint - chopped
- ⅓ cup lemon juice
- 2 cloves garlic - minced or pressed
- ½ teaspoon red chili flakes
- salt and pepper to taste
Instructions
- Heat a large saucepan to medium heat. Add the cumin seeds and toast them for about 1 minute until they become fragrant. Remove half the seeds and set them aside.
- Turn the heat back on (if you turned it off). Add the freekeh to the remaining cumin seeds and, In the same pot, add the freekeh. Over medium heat, toast the freekeh, stirring constantly, for a minute until it starts to brown slightly.
- Stir in the chickpeas and broth. Bring the ingredients to a low simmer. Cover the pan, then simmer for 35-40 minutes for whole freekeh and 20 minutes for cracked. The freekeh should be tender and the liquid absorbed. Be sure to consult the package directions.
- While the freekeh cooks, prep the veggies and herbs. Combine the lemon juice, garlic, and chili flakes in a small bowl or jar.
- Once the liquid is absorbed, take the freekeh off the heat. Keep it covered for 10 minutes.
- When the freekeh is done, transfer it to a medium salad bowl and mix it with the dressing.
- Mix in the remaining cumin seeds, celery, green onions, mint, and parsley.
- Taste. Add salt and pepper and more lemon juice if desired.
- Serve the salad warm or at room temperature.
Notes
- If you use water instead of vegetable broth, add ½ a teaspoon of salt.
- Cooking time reflects using whole grain freekeh. Cracked freekeh takes about 20 minutes. Consult the cooking instructions on the back of the package, including liquid-to-grain ratio and cooking time.
- If you forget to add the chickpeas, add them after the freekeh is cooked. Toss them into the saucepan and cover them for 10 minutes while the freekeh sets.
- The best way to reheat freekeh is to place the desired portion in a steamer basket and give it a few minutes to steam. This dish is also delicious at room temperature.
- Cook freekeh in the Instant Pot by adding 1 cup freekeh with 1 ⅔ cups of water or broth. Set to multigrain and cook on high pressure for 10 minutes. Let the Instant Pot naturally release for 10-20 minutes.
- Store freekeh salad in an airtight container in the refrigerator for 3-4 days. Warm to room temperature and stir it before serving. Add a little lemon juice to spruce it up if desired.
Nutrition
Nutritional information is an estimation only.
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