Name: Freekeh Tabbouleh with Kale & Cannellini Beans
Prep time: 35 min
Total time: 50 min
Ingredients: 1 cup cracked freekeh; 3 tablespoons lemon juice; 2 tablespoons extra-virgin olive oil; 1.25 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

Freekeh Tabbouleh with Kale & Cannellini Beans

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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.

Liana Krissoff

Updated on June 19, 2020

Prep Time:

35 mins

Additional Time:

15 mins

Total Time:

50 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Egg Free Vegetarian Vegan Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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

Directions

Cook freekeh according to package directions. Spread in an even layer on a large rimmed baking sheet and let cool completely, about 10 minutes.
Whisk lemon juice, oil and salt in a large bowl. Add tomatoes, beans, kale, parsley and the cooled freekeh; stir to combine.

Tips

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.