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.

Source: EatingWell Magazine, September/October 2018


Recipe Summary

1 hr 30 mins
1 hr 30 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • 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.

  • Meanwhile, preheat grill to medium-high.

  • Toss zucchini, carrots and scallions with olive oil, pepper and the remaining 1/8 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.

  • 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 Facts

2/3 cup freekeh & 1/2 cup vegetables
249 calories; protein 6.8g; carbohydrates 35.3g; dietary fiber 8.3g; sugars 7.7g; fat 9.9g; saturated fat 1.3g; vitamin a iu 3300.9IU; vitamin c 24.1mg; folate 49.4mcg; calcium 67.5mg; iron 1.9mg; magnesium 54.2mg; potassium 435.4mg; sodium 354.3mg.

1 1/2 starch, 3 vegetable, 1 1/2 fat