Freekeh with vegetables is packed with flavor and nutrients and is easy to make!
To make freekeh with vegetables, you’ll need just a few simple ingredients: one finely chopped onion, three peeled and finely chopped carrots, half a cup of frozen peas, one cup of freekeh, one cup of boiled water, two tablespoons of olive oil, half a teaspoon of allspice powder, and salt to taste. The combination of these ingredients creates a hearty and satisfying meal that’s perfect for lunch or dinner.
What Is Freekeh?
Freekeh is an ancient grain that has been gaining popularity recently due to its unique flavor and nutritional benefits. It is made from young green wheat harvested while still soft and then roasted and cracked.
Freekeh is a great source of fiber, protein, and essential minerals like iron and magnesium. It has a nutty, smoky flavor that is perfect for savory dishes. It also has a chewy texture that makes it a great alternative to rice or pasta.
One of the best things about freekeh is that it’s incredibly versatile. It can be used in a variety of dishes, from soups and stews to salads and pilafs. It’s also a great base for vegetarian and vegan meals.
Ingredients:
- 1 finely chopped onion
- 3 peeled and finely chopped carrots
- ½ cup of frozen peas
- 1 cup of freekeh
- 1 cup of boiled water
- 2 tbsp of olive oil
- ½ tsp of allspice powder
- Salt to taste
How to Make Freekeh with Vegetables?
- To begin, hydrate the freekeh by soaking it in cool water for 15 minutes. This process will tenderize the grains and ensure uniform cooking.
- In a suitable skillet, gently sauté finely chopped onions in high-quality olive oil until they achieve a rich golden hue. This caramelization process imparts a depth of flavor that elevates the overall dish.
- Subsequently, introduce your preferred selection of fresh vegetables, such as carrots and peas, to the sautéed onions. Allow the medley to cook for approximately 10 minutes, or until the vegetables attain a tender-crisp texture.
- Once the freekeh has hydrated, thoroughly rinse it under cold water to remove any excess starch. Gently combine the rinsed freekeh with the sautéed vegetable mixture, ensuring even distribution.
- Create a flavorful broth by incorporating boiling water, a generous pinch of salt, and a touch of warm allspice into the pot. Bring the mixture to a rolling boil, then reduce heat to a low simmer. Cover the pot securely and allow the dish to cook for 20 minutes, permitting the freekeh to absorb the essence of the vegetables and spices.
Vegetable Choices for Freekeh Dishes
Seasonal Vegetables
Some examples:
- Asparagus
- Broccoli
- Carrots
- Cauliflower
- Eggplant
- Peppers
- Tomatoes
- Zucchini
These vegetables can be roasted, grilled, or sautéed and then mixed with freekeh to create a delicious and nutritious meal.
Root Vegetables
Root vegetables are a great addition to freekeh dishes because they add a hearty and earthy flavor. Some of my favorites include:
- Beets
- Carrots
- Potatoes
- Sweet Potatoes
- Turnips
These vegetables can be roasted or boiled and then added to the freekeh for a satisfying and filling meal.
Leafy Greens
Adding leafy greens to freekeh dishes is a great way to boost the nutritional value. Some of my favorite choices include:
- Kale
- Spinach
- Swiss Chard
These greens can be sautéed or wilted and then mixed with freekeh for a healthy and flavorful meal.
Flavor Enhancements
- Herbs and spices – herbs and spices are a great way to add some depth and complexity to the dish. Some of my go-to options include cumin, coriander, smoked paprika, and thyme. Simply add them to the dish while cooking the freekeh and vegetables, and let the flavors meld together.
- Citrus and zest – citrus is another great way to brighten up the dish. Squeezing some lemon or lime juice over the top of the freekeh and vegetables just before serving can add a burst of freshness. You can also add some citrus zest to the dish while cooking to infuse the flavors even further.
- Nuts and seeds – nuts and seeds not only add some crunch to the dish but also some healthy fats and protein. Some of my favorites to add to this dish include toasted almonds, pumpkin seeds, and sunflower seeds. Simply sprinkle them over the top of the dish just before serving.
Serving Suggestions for Freekeh with Vegetables
As a side dish – this makes a great side dish for any meal. It pairs well with grilled chicken or fish, roasted vegetables, or even a simple salad. To make it even more flavorful, try adding some fresh herbs like parsley or cilantro.
In a Buddha bowl – for a healthy and filling lunch or dinner, try adding it to a Buddha Bowl. Simply layer cooked freekeh with your favorite veggies like roasted sweet potato, steamed broccoli, and sliced avocado. Top it off with a drizzle of tahini or a squeeze of lemon juice.
In a wrap or sandwich – freekeh with vegetables also makes a delicious filling for wraps or sandwiches. Simply spread some hummus on a wrap or bread, add a scoop of the freekeh, and top with sliced cucumber, tomato, and lettuce. Roll it up and enjoy!
Storing Leftovers
Firstly, I always let the freekeh cool down to room temperature before storing it in an airtight container. Putting hot food in the fridge can raise the temperature, which can cause other food to spoil. Once it’s cooled, I put it in the fridge and it can last up to 4 days.
If I know I won’t be able to eat the leftovers within 4 days, I freeze them. I put the freekeh in a freezer-safe container and label it with the date. When I’m ready to eat it, I thaw it in the fridge overnight and reheat it in the microwave or on the stove.
One thing to keep in mind when reheating this dish is that the vegetables can become mushy if overcooked. To avoid this, I usually reheat the freekeh and vegetables separately. I heat the freekeh first and then add the vegetables towards the end.
Common Mistakes to Avoid
Overcooking the freekeh – freekeh is a grain that can be cooked just like rice or quinoa. However, it’s important not to overcook it. Overcooked freekeh can become mushy and lose its texture. To avoid this, make sure to keep an eye on the cooking time and test the freekeh for doneness before removing it from the heat.
Using the wrong vegetables – Some vegetables, like carrots and bell peppers, work well with freekeh, while others, like zucchini and eggplant, can become too mushy. It’s important to choose vegetables that will hold their shape and texture when cooked.
Forgetting to season – freekeh has a nutty, slightly smoky flavor that pairs well with a variety of seasonings. However, forgetting to season the freekeh can result in a bland dish. Make sure to add salt, pepper, and any other desired seasonings to the freekeh while it’s cooking. You can also add herbs and spices to the vegetables for added flavor.
Conclusion
I hope you enjoyed learning about freekeh with vegetables as much as I enjoyed writing about it! In this article, I shared some of my favorite recipes and tips for cooking with freekeh, a nutritious and delicious grain that is perfect for adding to any meal.
As I mentioned earlier, freekeh is a great source of fiber, protein, and other essential nutrients that can help keep you feeling full and satisfied throughout the day. By incorporating more freekeh into your diet, you can enjoy a variety of health benefits, including improved digestion, lower cholesterol levels, and better blood sugar control.
So why not give freekeh with vegetables a try? Whether you’re looking for a healthy side dish or a satisfying main course, there’s no better way to enjoy the goodness of whole grains and fresh vegetables than with this hearty bowl.
Just so you know, this freekeh can be a great side dish for kofta with tahini sauce.
Get that recipe now (by clicking the image below):
