Freekeh Tabbouleh with Kale & Cannellini Beans

Think of this as a tabbouleh salad with staying power, thanks to the addition of protein-rich white beans. It also gains more complexity with freekeh in place of bulgur. Made from young green wheat that's been roasted and cracked, this whole grain has a toasty, nutty flavor. You can substitute regular bulgur if you'd like.

Prep Time:
35 mins
Additional Time:
15 mins
Total Time:
50 mins
8 cups


  • 1 cup cracked freekeh

  • 3 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil

  • 1 ¼ teaspoons kosher salt

  • 3 plum tomatoes, diced

  • 1 (15 ounce) can no-salt-added cannellini beans, rinsed

  • 3 cups finely chopped curly kale

  • 1 cup finely chopped fresh parsley


  1. Cook freekeh according to package directions. Spread in an even layer on a large rimmed baking sheet and let cool completely, about 10 minutes.

  2. Whisk lemon juice, oil and salt in a large bowl. Add tomatoes, beans, kale, parsley and the cooled freekeh; stir to combine.


To make ahead: Refrigerate for up to 1 day.

Nutrition Facts (per serving)

165 Calories
5g Fat
25g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup
Calories 165
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 7g 24%
Total Sugars 2g
Protein 6g 13%
Total Fat 5g 6%
Saturated Fat 1g 3%
Vitamin A 1425IU 29%
Vitamin C 23mg 25%
Folate 25mcg 6%
Sodium 323mg 14%
Calcium 47mg 4%
Iron 2mg 12%
Magnesium 52mg 12%
Potassium 226mg 5%

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.

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