Name: Freekeh with Grilled Vegetables (Frikeh bel Khodra)
Prep time: 90 min
Total time: 90 min
Ingredients: 3 tablespoons corn oil; 2 pounds onions, finely chopped; 1.25 cups cracked freekeh (see Tip); 3 cups water, plus more for soaking; 1.125 teaspoons salt, divided; 2 medium zucchini, sliced diagonally (1/2 inch thick); 2 large carrots, sliced diagonally (1/2 inch thick); 8 scallions, trimmed; 2 tablespoons extra-virgin olive oil; 0.5 teaspoon ground pepper

Freekeh with Grilled Vegetables (Frikeh bel Khodra)

5.0

(1)

1 Review

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.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

1 hrs 30 mins

Total Time:

1 hrs 30 mins

Servings:

Yield:

8 servings

Nutrition Profile:

High Fiber Vegetarian Vegan Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

3 tablespoons corn oil
2 pounds onions, finely chopped
1 ¼ cups cracked freekeh (see Tip)
3 cups water, plus more for soaking
1 ⅛ teaspoons salt, divided
2 medium zucchini, sliced diagonally (1/2 inch thick)
2 large carrots, sliced diagonally (1/2 inch thick)
8 scallions, trimmed
2 tablespoons extra-virgin olive oil
½ teaspoon ground pepper

Directions

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.

Tips

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 (per serving)

249	Calories
10g	Fat
35g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 249
% Daily Value *
Total Carbohydrate 35g	13%
Dietary Fiber 8g	30%
Total Sugars 8g
Protein 7g	14%
Total Fat 10g	13%
Saturated Fat 1g	7%
Vitamin A 3301IU	66%
Vitamin C 24mg	27%
Folate 49mcg	12%
Sodium 354mg	15%
Calcium 68mg	5%
Iron 2mg	11%
Magnesium 54mg	13%
Potassium 435mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.