Developed by Sara Quessenberry for Cleveland Clinic Wellness
A longtime staple of Middle Eastern cooking, freekeh is a form of wheat that’s harvested while young and
cooked over an open fire. The grain has a nutty, earthy flavor and is loaded with protein and fiber, which
makes for a nutritious and delicious tabbouleh.
Yield: 4 Servings
1/2 cup cracked freekeh
1 cucumber, peeled and cut into 1/4-inch pieces
1 cup grape tomatoes, cut into 1/4-inch pieces
1 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
2 scallions, chopped
3 tablespoons fresh lemon juice
1 tablespoon extra virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
- In a medium saucepan, bring 1 1/4 cups water to a boil over high heat.
- Stir in the freekeh, cover tightly, and reduce the heat to medium-low.
- Cook until the water is absorbed and the freekeh is tender, about 25 minutes.
- Remove from the heat and let stand, covered, for 5 minutes more. Then fluff with a fork and let cool.
- In a large bowl, combine the cucumber, tomatoes, parsley, mint, scallions, lemon juice, oil, salt, pepper and the cooked freekeh. Toss well and serve.
Calories: 187, Total Fat: 5 g, Saturated Fat: 1 g, Protein: 6 g, Carbohydrates: 31 g, Dietary Fiber: 8 g, Sugar: 2 g, Added Sugar: 0 g, Cholesterol: 0 mg, Sodium: 83 mg