Donna’s freekeh, pepper and tomato salad

Donna’s freekeh, pepper and tomato salad

Freekeh (pronounced “free-kah”)is roasted green wheat. It is also known as Frikeh or Farik.

Donna’s freekeh, pepper and tomato salad

Freekeh has a chewy texture and a subtle smoky flavor from the roasting of the tender green wheat. It was created by accident over 2,000 years ago when some green wheat caught on fire. When the exterior coating was rubbed off (a process called freekeh), this grain was born. It can be used in place of any of your favorite grains such as rice, quinoa, or wheat berries in soups, salads, or cooked cereals. It is a whole grain with more protein and fiber than most grains.

1/2 cup dry freeken (roasted green wheat)

1-1/4 cups fat-free chicken broth

1 medium cucumber, peeled seeded and diced

1/2 medium yellow pepper, thinly sliced

1/2 medium red and green bell pepper, thinly sliced

1 medium tomato, seeded and diced

1 can (15 ounces) black beans, drained and rinsed


2 tablespoons olive oil

2 tablespoons cider vinegar

1 tablespoon honey

1 teaspoon Dijon mustard

salt and pepper to taste

In a medium saucepan, bring freekeh and chicken broth to a boil. Reduce heat, cover, and boil gently for 20 minutes or until tender. Spread cooked freekeh on a baking sheet or plate to cool to room temperature.
In a large bowl, combine cucumber, peppers and tomatoes. Add cooled freekeh.

In a jar or small bowl, combine dressing ingredients. Mix with an immersion blender. Pour into bowl with freekeh and peppers. Mix well. Cover and refrigerate until ready to serve.

Nutritional information per serving (6):

Calories: 170
Fat, gm.: 5
Protein, gm.: 7
Carbs, gm.: 26
Cholesterol, mg.: 0
Fiber, gm.: 6