Vegetarian Lentil and Freekeh salad

Freekeh and lentil salad - a healthy whole grain vegetarian meal
Freekeh and lentil salad - a healthy whole grain vegetarian meal.
  • 35 mins
  • Prep: 10 mins,
  • Cook: 25 mins
  • Yield: 4 servings
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Lentil and freekeh salad recipe with feta goat cheese, tomatoes and sugar snap peas. A healthy freekeh entree with fresh vegetables. Combining lentil and freekeh together makes a lot of sense: the lentils provide plenty of protein, perfect for vegetarians, while the freekeh adds a huge boost of fiber, which we all need! The addition of feta cheese, black olives and some chopped tomatoes in a red wine vinaigrette makes this lentil and freekeh salad vaguely reminiscent of Mediterranean cuisine or a Greek salad. 

New to cooking with freekeh, or did you just somehow stumble on in here and have no idea what freekeh actually is? Freekeh is an ancient grain which has once again become popular amongst health conscious cooks. Here's what you need to know about freekeh, including a definition, nutritional information and how to cook it. 

Recipe and photo courtesy of Freekeh Foods

What You'll Need

  • 1/2 cup freekeh
  • 1 1/4 cup water
  • 1/2 pound sugar snap peas (fresh, cut in half)
  • 12 ounces grape tomatoes (1 package, sliced in half)
  • 4 ounces non-fat feta cheese (or goat cheese, crumbled)
  • 1 can lentils (rinsed and drained, or 2 cups fully-cooked lentils)
  • 1/4 cup red wine vinaigrette (or a low-sodium Italian dressing)
  • Black pepper and salt to taste (fresh cracked)
  • Optional (amounts to taste): 
  • fresh basil
  • kalamata olives
  • chopped heirloom tomatoes

How to Make It

Pour water and the freekeh in a saucepan and bring to a boil for 1 minute. Reduce heat to low. Cover and simmer for about 25 minutes until the freekeh is tender. Once cooked, remove from heat and cool in refrigerator.

When freekeh is cool, toss in a large bowl with all ingredients except for the cheese. Stir gently so it doesn't become mushy. Add plenty of fresh cracked pepper. Stir in cheese.

Nutritional Guidelines (per serving)
Calories 354
Total Fat 7 g
Saturated Fat 4 g
Unsaturated Fat 2 g
Cholesterol 25 mg
Sodium 348 mg
Carbohydrates 51 g
Dietary Fiber 12 g
Protein 21 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)