This is a most delicious salad inspired by this month’s Recipe Redux challenge which was…
Go through your pantry, cupboards, freezer, or fridge; what ‘treasures’ have you found? Pick an ingredient/spice/condiment that’s been hanging out for a while and give it the attention it needs. Share a healthy recipe made using your new-found pantry prize.
I bought this packet of freekeh when I first saw it in the supermarket over a year ago. Every time I walked into my pantry I could see it sitting there on the shelf waiting patiently to be used. This was the perfect opportunity to do so!
I googled for ideas and found this pilaf by Yotam Ottelenghi, one of my favorite chefs and cookbook authors. So I used his idea as a base, but felt it needed a lot more added to it…
Including extra spices, vegies and I topped it with feta rather than yoghurt
My version is very delicious…
- 2 medium brown onions, thinly sliced
- 1½ tablespoon extra virgin olive oil
- 1 teaspoon ground cinnamon
- 1 teaspoon ground allspice
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- 175g freekeh (1/2 my 350g box)
- ¼ cup sultanas
- 450ml (approx) vegetable or chicken stock
- 2 medium zucchinis, in half moon slices
- 1 red capsicum, diced
- ½ cup fresh coriander, finely chopped
- 2 tablespoons fresh mint, finely chopped
- 100g baby spinach (and a few rocket as well if you like) leaves
- 60g feta cheese, crumbled
- ¼ cup pine nuts, toasted and roughly broken
- Heat a large frypan over medium heat
- When hot, add 1 tablespoon of the oil and onions and sautee for 8-10 minutes, until softened and brown
- Meanwhile, soak the freekeh in cold water for 5 minutes. Drain in a sieve and rinse well under cold running water. Drain well.
- Add cinnamon, allspice, coriander, cumin and freekah and sautee for 1 minute
- Then add the sultanas and stock
- Place a lid on the pan, bring to the boil, then turn down to simmer and cook for 40-45 minutes, until softened but still firmish (note - salad can be done to this point earlier, then just reheated before serving or add other ingredients as listed below and serve cold)
- Meanwhile, heat another frypan over medium heat and sautee the zucchini and red capsicum for a few minutes
- When the freekah is cooked, add the zucchini, capsicum, coriander and mint
- To serve, layer the freekah with the spinach leaves on serving plate
- Top with feta cheese and pinenuts
- Serve alongside fish, chicken, meat, tofu or vegie burgers
Freekeh is a wheat grain which is picked young while still green, then roasted. It is low Gi, high in fibre and higher in protein than most other grains.
It can be used in place of rice, cous cous and other grains in salads, pilafs or as a side dish to stir fries, casseroles or curries.
Per Serve: 1125 kJ or 268 calories; P 10g Fat 12g SFat 2g CHO 27g Fibre 6.5g
Note: if you can’t get freekeh, replace with either barley, spelt grain or wheat grain (called wheat berries in America). Cooking time will vary from 25-50 mins – while it is cooking, just keep trying it until it is cooked to your liking!