Hands-On Recipe: Crunchy Veggie Freekeh Salad

Crunchy Veggie Freekeh Salad

We love this ancient super grain Freekeh, pronounced Free-kuh.  It’s

Colorful and delicious — try it!

loaded with muscle building protein and good nutrition!  It’s easy to cook — 1 part freekeh to 2 1/2 parts water.  This delicious salad brightens up lunch (or dinner) with crunchy veggies and the satisfying ancient whole-grain combined to provide protein, fiber, healthy fats, vitamins A and C and iron. The extras travel well in a lunch box!

Ingredients:
2 1/2 cups water
1 cup organic freekeh
3 carrots, finely chopped (1 cup)
2 celery stalks, finely chopped (1/2 cup)
1 large green bell pepper, finely chopped (1 cup)
½ cup dried cranberries or raisins
¼ cup thinly diced chives or scallions
1 tablespoon extra-virgin olive oil or walnut oil
1 tablespoon balsamic vinegar
2 teaspoons cider vinegar
1/8 teaspoon sea salt
¼ cup chopped fresh dill
¼ cup feta cheese, crumbled

Directions:

  1. In medium saucepan, combine water and freekeh; heat to boiling over high heat. Reduce heat to low; cover and simmer 40-50 minutes or until freekeh is tender. Drain freekeh; set aside to cool slightly.
  2. In large bowl, stir together carrots, celery, bell peppers, raisins, chives, olive oil, balsamic and cider vinegars and sea salt.
  3. Toss in dill and feta cheese to distribute evenly throughout the salad before serving.

Makes 8 servings (½ cup per serving).

Nutrition Facts per serving: 120calories; 3g fat (0.5g sat fat, 1g mono, 1g poly, 0g trans fat); 0mg cholesterol; 21g carbohydrate (1g fiber, 5g sugar); 4g protein; 110mg sodium; 70% Daily Value (DV) vitamin A; 40% DV vitamin C; 4% DV calcium; 15% DV iron.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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2017-05-04T23:06:42+00:00 October 22nd, 2015|Current Happenings|