Freekeh with Grilled Vegetables (Frikeh bel Khodra)

Freekeh with Grilled Vegetables (Frikeh bel Khodra)

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From: EatingWell Magazine, September/October 2018

Soaking the freekeh and cooking it with caramelized onions results in an almost risotto-like texture. Grill up your favorite vegetables in place of the zucchini, carrots and scallions, if you like—or skip the vegetables altogether and serve it as a simple whole-grain side. It's really that good on its own.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 3 tablespoons corn oil
  • 2 pounds onions, finely chopped
  • 1¼ cups cracked freekeh (see Tip)
  • 3 cups water, plus more for soaking
  • 1⅛ teaspoons salt, divided
  • 2 medium zucchini, sliced diagonally ( ½ inch thick)
  • 2 large carrots, sliced diagonally ( ½ inch thick)
  • 8 scallions, trimmed
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon ground pepper

Preparation

  • Prep

  • Ready In

  1. Heat corn oil in a large skillet over medium heat. Add onions and cook, stirring occasionally, and reducing the heat if necessary, until very golden brown and almost like a paste, 40 to 45 minutes.
  2. Meanwhile, place freekeh in a large bowl and cover with water by 2 inches. Soak, skimming any that floats to the top, for 40 minutes. Drain well.
  3. Add the drained freekeh to the caramelized onions and cook, stirring occasionally, until the mixture is just starting to stick to the pan, 2 to 3 minutes. Add 3 cups water and 1 teaspoon salt. Bring to a simmer, scraping up any browned bits. Cook until the water has been absorbed, 20 to 25 minutes. Remove from heat, cover and let stand for 5 minutes.
  4. Meanwhile, preheat grill to medium-high.
  5. Toss zucchini, carrots and scallions with olive oil, pepper and the remaining ⅛ teaspoon salt. Grill the vegetables, turning once, until tender, about 3 minutes for the scallions, 6 to 8 minutes for the zucchini and 15 minutes for the carrots.
  6. Transfer the freekeh to a serving dish. Serve topped with the vegetables.
  • Tip: Cracked Freekeh: Made from young green wheat that's been roasted and cracked, this whole grain has a toasty, nutty flavor. Use it up: Use it like you would rice for fried freekeh instead.

Nutrition information

  • Serving size: ⅔ cup freekeh & ½ cup vegetables
  • Per serving: 249 calories; 10 g fat(1 g sat); 8 g fiber; 35 g carbohydrates; 7 g protein; 49 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 3,301 IU vitamin A; 24 mg vitamin C; 68 mg calcium; 2 mg iron; 354 mg sodium; 435 mg potassium
  • Nutrition Bonus: Vitamin A (66% daily value), Vitamin C (40% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 3 vegetable, 1½ fat

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