Think of this as a more nutrient-dense tabbouleh salad with staying power, thanks to the addition of extra amounts of protein from chickpeas and white beans. It also gains more complexity with freekeh in place of bulgur. Made from young green wheat that’s been roasted, this whole grain has a toasty, nutty flavour profile and is higher in protein than most other grains. You’ll find freekeh at grocers specializing in Middle Eastern foods.
In a pickle
This method of quick pickling dried fruit, such as golden raisins, is a way to infuse dishes like grain-based salads with a sweet-vinegary pop of flavour. Also try it with dried apricots, cherries, and blueberries.
Two Bean Freekeh Tabbouleh
Ingredients
- 1/2 cup (125 mL) dried golden raisins
- 1/2 cup (125 mL) dried golden raisins
- 3 Tbsp (45 mL) red wine or white wine vinegar
- 1/2 tsp (2 mL) salt, divided
- 1 1/2 cups (350 mL) freekeh
- 2 pinches salt
- 1 1/2 cups (350 mL) cooked or canned navy or cannellini beans
- 1 1/2 cups (350 mL) cooked or canned chickpeas
- 3 cups (750 mL) finely chopped curly kale
- 1 cup (250 mL) finely chopped parsley
- 1/3 cup (80 mL) roughly chopped pistachios
- 3 Tbsp (45 mL) lemon juice
- Zest of 1 lemon
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 garlic cloves, peeled and finely chopped
Directions
01
In bowl, place golden raisins, vinegar, 2 Tbsp (30 mL) water, and 1/4 tsp (1 mL) salt. Stir together contents and let rest for at least 30 minutes.
02
In medium saucepan, place freekeh, 3 1/2 cups (810 mL) water, and a couple pinches of salt. Bring to a boil; reduce heat to low and simmer, covered, for 30 minutes, or until freekeh is tender. Drain away any liquid that remains in the pot. Set freekeh aside in pot and let rest, covered, for 10 minutes, then fluff with a fork.
03
In large bowl, place freekeh and toss with navy beans, chickpeas, kale, parsley, pistachios, and pickled raisins.
04
In small bowl, whisk together lemon juice, lemon zest, olive oil, garlic, and remaining 1/4 tsp (1 mL) salt. Toss lemon dressing with freekeh mixture.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
