FREEKEH VEGETARIAN SALAD

Move over quinoa, theres another grain on the block; Freekeh (pronounced free-ka). Freekeh is a wholegrain wheat cereal that has rapidly become popular in the western world, even though it has been considered a staple in the Middle East for over 2000 years. 

Freekeh, which translates ''to rub'' in Arabic, is made by roasting the young grains of durum wheat and threshing them to remove the chaff (the dry, scaly casings of the grain). What remains is a toasted/roasted grain with a nutty and slightly smoky taste. Because Freekeh is made from wheat, it is therefore not gluten or wheat free. 

This ancient grain is very high in nutrients, as the grains are still green when they are harvested. As a result, freekeh contains more protein, vitamins and minerals that other more mature grains. Some of the vital nutrients that this grain contains include calcium, potassium, iron, zinc and magnesium. Freekeh has a low GI rating of 43, which means that a serving of this grain leaves you feeling fuller for longer as it is a slow-release energy food. Freekeh also contains FOUR times the fibre of brown rice! 

You can use this humble grain as a breakfast cereal, as a replacement for rice or pasta or served cold in a salad (see recipe below). The cooking time is similar to that of brown rice, as is the cooking process. 

I used vegetable stock to cook my freekeh, as the added flavour meant that I did not have to prepare a dressing for the salad. You can add any vegetables you have on hand to this salad; such as cooked artichokes, cucumber, capsicum etc. The vegetables in my ingredients list were what was in my fridge. Make sure you add some beans or lentils for added protein. 

INGREDIENTS

• 5 cups (1.25 litres) Massel vegetable stock or water 
• 2 cups (350g) roasted wholegrain freekeh 
• 1/2 bunch of kale, washed & torn into small pieces
• 1 garlic clove, finely chopped
• 1 tablespoon coconut oil
• sea salt
• 2 large tomatoes, finely chopped
• 1 small roasted beetroot, finely chopped or 1/2 tin of beetroot slices, finely chopped
• 1 x 400g tin of cannellini beans, washed & drained 
• 1 ripe avocado, scooped into small pieces
• 3 tablespoons of parsley, roughly chopped

COOKING 

1. Bring the stock / water and freekeh to the boil over high heat in a small covered saucepan. When boiled, reduce the heat to a simmer and leave to cook with the lid slightly askew. Simmer for around 35 - 45 minutes or until the liquid has been absorbed and the freekeh is tender to taste. Remove from heat and leave to cool for a few minutes. 

2. Whilst the freekeh is cooking, use this time to chop the tomatoes, beetroot, avocado, parsley and wash & rinse the beans. 

3. Once you have prepared the ingredients in step 2, heat a fan-force oven to 180 degrees celsius and line a large baking tray with baking paper. Toss the torn kale, garlic, oil and a few sprinkles of salt until combined and lay the kale on the prepared tray. Cook for 5-7 minutes or until the kale has shrivelled up slightly but is not burnt. Remove from the oven and leave to cool. 

4. Toss the remaining ingredients in a large bowl with the cooked freekeh, then serve equally into four bowls. Place the kale carefully on top of each serving, so that it stays crispy. 

Serves / 4 

Total Preparation & Cooking time / 40 - 50 minutes 

x Emily