The Ultimate Freekeh Salad: A Wholesome & Flavorful Whole Grain Recipe

Looking for a vibrant, satisfying, and incredibly flavorful salad that stands out from the crowd? You’ve found it! This “Really Good Freekeh Salad” is more than just a side dish; it’s a culinary revelation. Packed with the nutty goodness of freekeh, the peppery bite of arugula, sweet cherry tomatoes, creamy goat cheese, and a delightful zing from pickled red onions, this salad is designed to delight your taste buds and keep you feeling full and energized. Whether you prefer it warm and comforting or chilled and refreshing, this hearty whole grain salad is a versatile addition to any meal.

I know what you might be thinking: “Freekeh? What even is that?” Or perhaps, “A whole grain salad on a blog known for desserts?” Believe me, I get it! My culinary journey, especially through culinary school, has opened my eyes (and palate) to an entirely new world of flavors and ingredients, and freekeh has quickly become a staple. This particular freekeh salad recipe has captivated me so much that I’ve prepared it countless times since discovering it, and I simply cannot stop. It’s truly that good!

Rest assured, my love for desserts remains unwavering, but I’m also evolving my approach to cooking. Culinary school was a game-changer, introducing me to diverse methods, techniques, and, most importantly, the incredible versatility of wholesome ingredients. This means you’ll see more exciting, fresh, and yes, even “healthy” (I said the H-word!) recipes gracing these pages. I promise to keep the serving sizes manageable – perfect for small households – but with a greater emphasis on vibrant vegetables and nourishing grains.

This particular freekeh salad recipe brings together a harmonious blend of ingredients: crisp arugula, juicy tomatoes, tangy crumbled goat cheese, and those irresistible pickled red onions. The magic of this salad lies not just in its kaleidoscope of colors and bursting flavors, but also in how incredibly satisfying it is, thanks to the wholesome freekeh. It’s a complete meal in itself, or an outstanding accompaniment.

Its versatility is one of its strongest suits. Enjoy it as a substantial side dish alongside your favorite protein, such as a savory Asian Salmon or a comforting Quiche Florentine. Or, if you’re like me and can’t get enough, feel free to indulge in a generous, giant bowl all to yourself (though the recipe technically yields four servings, sometimes it feels like one!). During the warmer months, it’s an ideal cold grain salad, perfect for picnics or refreshing lunches. However, if impatience strikes or hunger calls, it’s equally delicious served warm, straight from the pan.

My Culinary School Journey to Loving Salads and Grains

My culinary school experience began with foundational lessons in food safety and mastering knife skills. Soon after, I dove into my very first cooking course: Salads. It was ironic, given that salads were practically a food group I actively avoided. My prior experiences were often limited to sad, lifeless garden salads, overwhelmed by iceberg lettuce and woefully lacking in any real flavor or substance. But culinary school changed everything. I was introduced to what salads *should* be – vibrant, textural, flavor-packed compositions that truly excite the palate.

This newfound appreciation is why I adore making recipes like my Green Onion Salad, which defiantly contains no lettuce at all! It’s about rethinking what a salad can be and embracing ingredients for their unique contributions.

The Magic of Arugula

It was during this time that I started cooking with arugula. I had certainly eaten it in restaurants, appreciating its distinct character, but I had never brought it into my own kitchen. Now, it has become my absolute favorite leafy green. Arugula offers a delightful peppery bite, a stark contrast to the blandness of iceberg lettuce. Dressed simply with a touch of good olive oil and a sprinkle of sea salt, it transforms into the quickest, most flavorful salad imaginable. Beyond salads, its peppery notes can elevate numerous other dishes, adding a sophisticated kick.

Embracing Whole Grains

Our curriculum soon moved on to the grain course. Again, whole grains weren’t something I regularly incorporated into my diet. While I still sometimes wrestle with the concept of whole grain bread, I was genuinely surprised by how much I enjoyed the various grains we cooked. Perhaps it’s because many of them aren’t so different from rice in their preparation. For instance, cooking freekeh for this salad follows a method very similar to making a classic rice pilaf: you toast the grain first to deepen its flavor, then add the liquid and allow it to simmer gently until it’s fully absorbed and the freekeh is perfectly tender.

What is Freekeh, and Why is It So Good?

Freekeh (pronounced “free-ka”) is an ancient whole grain, made from durum wheat harvested while the grains are still young and green. It’s then roasted, threshed, and cracked, which gives it its distinctive smoky flavor and slightly chewy texture. This process imparts a unique, slightly nutty, and earthy taste that sets it apart from other grains. Texturally, it’s wonderfully satisfying, offering a pleasant chewiness that is somewhat reminiscent of brown rice or farro, but with a more robust flavor profile.

My first encounter with freekeh was through a recipe from the acclaimed Jerusalem cookbook, and I was instantly hooked. Back then, finding freekeh often meant a trip to a specialty Middle Eastern grocery store, where half the box labels were in Arabic, and the cooking instructions were famously vague – “Add a suitable amount of water,” they’d say. Not exactly helpful for a novice!

Thankfully, freekeh has become much more widely available in recent years. You can now easily find it in most well-stocked grocery stores, typically alongside other grains like rice, bulgur, couscous, and quinoa. No more special trips or deciphering cryptic directions!

And for those wondering what a “suitable amount” of liquid really is, here’s the golden rule for cooking freekeh: a 2:1 ratio. That’s two parts liquid (like water or vegetable broth) to one part freekeh. This ensures a perfectly cooked, tender, and flavorful grain every time.

Serving Suggestions and Customization

This Freekeh Salad is incredibly versatile. Beyond the suggested Prosciutto Arugula Pizza or a Fried Egg Burger, consider serving it alongside grilled chicken, roasted vegetables, or even falafel for a complete and balanced meal. It’s also fantastic for meal prep; simply make a large batch and portion it out for quick and healthy lunches throughout the week. The flavors meld beautifully as it sits, making it even more delicious the next day.

Feel free to get creative with this recipe! You can easily customize it to suit your preferences or what you have on hand. Add other vegetables like chopped cucumber, bell peppers, or corn for extra crunch and sweetness. Incorporate fresh herbs like mint or dill for an added layer of flavor. For a boost of healthy fats and protein, stir in some toasted nuts (almonds, pistachios, or walnuts) or seeds (pumpkin or sunflower). If goat cheese isn’t your favorite, crumbled feta cheese makes a wonderful substitute, offering a similar tangy, salty profile. For a vegan option, simply omit the goat cheese or use a plant-based alternative.

Health Benefits of This Freekeh Salad

Beyond its incredible taste, this Freekeh Salad is a powerhouse of nutrition. Freekeh itself is a whole grain, meaning it’s packed with fiber, which aids in digestion, helps maintain healthy blood sugar levels, and contributes to a feeling of fullness. It’s also a good source of protein, iron, and other essential minerals. Arugula provides a wealth of vitamins A, C, and K, along with beneficial antioxidants. Tomatoes are rich in lycopene, a powerful antioxidant, and Vitamin C. Even the goat cheese adds calcium and protein. Combined, these ingredients create a meal that is not only delicious but genuinely nourishing, supporting your overall health and well-being.

Really Good Freekeh Salad

Yield:
4 servings

Prep Time:
15 minutes

Cook Time:
20 minutes

Total Time:
35 minutes

Print Recipe

Ingredients

• 2 tablespoons olive oil
• Kosher or sea salt
• 1/4 cup diced white or yellow onion
• 1 garlic clove, minced
• 1/2 cup freekeh
• 1 cup vegetable stock or broth
• 1 cup arugula
• 1 teaspoon lemon juice
• 1/2 cup halved grape tomatoes
• 1/4 cup crumbled goat cheese
• 1/4 cup pickled red onion (homemade recipe found here)
• 1 tablespoon fresh chopped parsley

Instructions

1. In a large saucepan over medium heat, heat 1 tablespoon olive oil. Once hot, add the onion and a pinch of salt. Cook until softened, about 5 minutes.
2. Add the garlic and freekeh then cook for another 1-2 minutes or until the freekeh is lightly toasted.
3. Slowly stir in the stock/broth. Bring to a boil.
4. Once boiling, lower the heat to simmer and cover with a lid. Cook 20-25 minutes or until the liquid has been absorbed and the freekeh is done (it’ll be slightly chewy but not hard and crunchy). Let rest with the lid on for 10 minutes.
5. In a medium bowl, toss the arugula with the remaining 1 tablespoon oil, lemon juice, and a few pinches of salt.
6. Once the freekeh has rested, stir in the dressed arugula, tomatoes, goat cheese, red onion, and parsley. Serve immediately or refrigerate and serve cold.

Notes

No freekeh? No problem! You can substitute a variety of grains, such as bulgur, farro, or quinoa. Depending on the grain, you may need to adjust the ratio of liquid to grain and the cooking time. You can usually find this information on the package you’re using. For example, bulgur typically cooks faster with a slightly different liquid ratio.

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