The ancient grain freekeh is chock-full of wonderful nutrients. It’s rising on the charts and replacing quinoa, rice, and wheat berries in many recipes. Its great texture and smoky flavour gives a delicious depth to salads.
Wine Pairing: Summerhill Cipes Blanc de Blanc 2010, Kelowna, BC
Tip: We used freekeh, a delicious and nutritious ancient grain, for this recipe. For a gluten-free alternative, substitute millet or quinoa. In case of vegan, use a nondairy substitute for yogurt, or simply eliminate.
Freekeh, Radish, and Arugula Salad with Pine Nuts
Ingredients
- 1 cup (250 mL) freekeh
- 2 cups (500 mL) water
- 1/2 tsp (2 mL) sea salt
- 3 Tbsp (45 mL) extra-virgin olive oil, plus extra
- 1 Tbsp (15 mL) fresh lemon juice
- 2 tsp (10 mL) tamari soy sauce
- 1 garlic clove, smashed and minced
- 1/2 tsp (2 mL) pure maple syrup
- 1/4 cup (60 mL) each of chopped Italian parsley and basil
- 1 Tbsp (15 mL) chopped fresh mint
- 4 radishes, cut into tiny matchsticks
- 2 cups (500 mL) baby arugula leaves
- 1/2 cup (125 mL) quartered heirloom cherry tomatoes
- 2 Tbsp (30 mL) pine nuts, toasted
- 1/4 cup (60 mL) full-fat plain Greek yogurt, shaped into quenelles (see Tip box)
- Salt and freshly ground black pepper, to taste
Nutrition
Per serving:
- calories320
- protein9g
- fat16g
- saturated fat2g
- trans fat0g
- carbohydrates38g
- sugars4g
- fibre9g
- sodium477mg
Directions
01
Place freekeh in dry, medium-sized saucepan. Toast in dry pan over medium-high heat, stirring until freekeh becomes aromatic. Add water and salt and bring to a boil. Reduce heat to low, cover, and simmer for 20 to 25 minutes, or until water is absorbed.
02
Remove lid and then remove pot from heat and place clean dishcloth over pot. Return lid to pot and set aside for 10 minutes. Uncover and fluff with fork. Cool uncovered for another 10 minutes.
03
In large bowl, combine oil, lemon juice, tamari, garlic, and maple syrup. Whisk to blend. When freekeh is cooled, add to olive oil mixture along with herbs, radishes, and arugula. Gently fold together until evenly dispersed. Top with tomatoes, pine nuts, and quenelles of yogurt.
04
Drizzle with a little extra oil and season with salt and freshly ground black pepper. Serve at room temperature.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
