Herby Freekeh Salad with Feta
A vibrant and hearty Mediterranean-inspired salad featuring nutty, chewy freekeh tossed with crisp vegetables, fresh herbs, and salty feta cheese, all brightened by a zesty lemon-olive oil dressing.
For 4 servings
Rinse the freekeh thoroughly under cold running water. In a medium saucepan, combine the rinsed freekeh, 2½ cups of water (or vegetable broth for more flavor), and ½ teaspoon of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until the freekeh is tender and most of the liquid has been absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and spread it out on a baking sheet to cool slightly.
While the freekeh cools, prepare your vegetables and herbs. Dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and rinse and drain the chickpeas. Roughly chop the fresh parsley and mint.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, and black pepper to create the dressing. Taste and adjust seasoning if needed.
In a large mixing bowl, combine the cooled freekeh, diced cucumber, halved cherry tomatoes, finely diced red onion, rinsed chickpeas, chopped parsley, and chopped mint.
Pour the prepared dressing over the freekeh and vegetable mixture. Add the crumbled feta cheese. Gently toss all the ingredients together until everything is well combined and coated with the dressing.
Serve immediately, or for best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld. This salad is also excellent for meal prep and can be stored in the refrigerator for up to 3 days.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Cook your freekeh in vegetable broth instead of water to infuse it with richer, more complex flavors from the start.
- 2For extra crunch and healthy fats, consider adding a handful of toasted pine nuts, slivered almonds, or chopped walnuts just before serving.
- 3Chop your fresh herbs just before adding them to the salad to maximize their vibrant color and aromatic oils.
- 4If preparing ahead, store the dressing separately and toss with the freekeh mixture and feta just before serving to prevent the salad from becoming soggy.
Adapt it for your goals.
Protein Boost
Add grilled chicken breast, pan-seared shrimp, or roasted halloumi cheese for an even more substantial meal.
Vegetable MedleyVegetable Medley
Incorporate other Mediterranean vegetables like roasted bell peppers, Kalamata olives, or marinated artichoke hearts for added variety and flavor.
Herb SwapHerb Swap
Experiment with different fresh herbs such as dill, oregano, or basil to change the aromatic profile of the salad.
Why this is on our healthy list.
High in Fiber
Freekeh is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
Rich in Plant-Based Protein
Both freekeh and chickpeas contribute significant amounts of plant-based protein, essential for muscle repair, satiety, and overall body function.
Antioxidant Powerhouse
Packed with fresh vegetables and herbs like mint and parsley, this salad delivers a wealth of vitamins, minerals, and antioxidants that combat oxidative stress and support immune health.
Frequently asked questions
Yes, this salad is excellent for meal prep! You can cook the freekeh and chop the vegetables a day or two in advance. For best results, store the dressing separately and toss everything together with the feta just before serving to maintain freshness and texture.
