Freekeh Bowl with Herbs
This hearty and nutritious freekeh bowl is packed with fresh herbs and crisp vegetables. It makes a satisfying plant-based meal that is both flavorful and easy to prepare.
An original recipe by Forkin
- Total time
- 45 min
- Serves
- 4
- Difficulty
- Medium
- Per serving
- 411 kcal
Allergen information: may contain gluten and sesame. Always check ingredient packaging if you have an allergy.
Mise en place
Ingredients
Converted for display; the recipe amounts stay equivalent.
Ingredients
- 1.5 cupfreekeh, rinsed
- 3 cupvegetable broth
- 1 pcsyellow onion, finely chopped
- 2 clovegarlic, minced
- 1 pcsbell pepper, diced
- 0.5 pcscucumber, diced
- 1 cupcherry tomato, halved
- 0.5 cupfresh parsley, chopped
- 0.25 cupfresh mint, chopped
- 1 pcslemon, juiced
- 2 tbspolive oil
- 0.5 tspsalt
- 0.25 tspblack pepper, ground
dressing
- 2 tbsptahini
- 2 tbspwater
Equipment
saucepan · knife · whisk · cutting board · mixing bowl · skillet
The method
Step by step
- 1
Combine the freekeh and vegetable broth in a medium saucepan.
- 2
Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the liquid is absorbed and the freekeh is tender.
About 25 min
Cook’s note: Check occasionally to ensure it doesn't stick to the bottom.
- 3
While the freekeh cooks, heat the olive oil in a large skillet over medium heat.
- 4
Add the yellow onion and bell pepper and cook for 5-7 minutes until softened.
About 7 min
- 5
Stir in the garlic and cook for another minute until fragrant.
About 1 min
Cook’s note: Be careful not to burn the garlic.
- 6
Once the freekeh is cooked, fluff it with a fork and transfer it to a large mixing bowl.
- 7
Add the cooked onion and bell pepper mixture, cucumber, cherry tomato, fresh parsley, and fresh mint to the freekeh.
- 8
In a small bowl, whisk together the tahini, water, and lemon juice to create a dressing.
Cook’s note: Add more water if the dressing is too thick.
- 9
Pour the dressing over the freekeh and vegetable mixture.
- 10
Season with salt and black pepper, then toss gently to combine all ingredients.
Cook’s note: Taste and adjust seasoning as needed.
- 11
Serve warm or at room temperature.
Per serving
Nutrition
- Calories
- 410.5kcal
- Protein
- 13.7g
- Carbs
- 62.6g
- Fat
- 13g
- Fibre
- 9.7g
- Sugar
- 6.7g
Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.
Keep it good
Store leftover freekeh bowl in an airtight container in the refrigerator.
Gently reheat in a microwave or on the stovetop with a splash of water or broth to prevent drying.
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