Nutrition for beauty | Хранене за Красота
Nutrition for beauty | Хранене за Красота
Spring Freekeh
Prep Time
10 minutes
Prep Notes
Freekeh (farik (Arabic: فريكة / ALA-LC: farīkah; pronounced free-kah /ˈfɹiːkə/)) is an ancient derivation of wheat that’s harvested and roasted before it’s ripened, giving this young grain a greenish hue with an inviting smoky flavor. The nutty, earthy notes of this unique grain combined with its tender yet chewy texture pair wonderfully with the refreshing, cooling qualities of citrus, mint, and yogurt. The seeds are cracked into smaller pieces that resemble green bulgur. It is not gluten-free.
Cooking Time
40 minutes
Yields
2 servings
Ingredients
- 1 cup freekeh;
- 1 ½ orange;
- 1 avocado;
- 1 ½ celery stalk;
- 1 tbsp fresh mint;
- 2 cloves garlic;
- 2 tbsp tahini;
- 65 g yogurt;
- 2 tbsp lemon juice;
- ¼ red onion;
- 900 g mixed greens;
- 2 tsp black sesame seeds;
- salt & pepper to taste
Directions
- Place the dry freekeh in a pot with water at a ratio of 1:2¼ or follow package instructions. Bring the pot to a boil on medium heat, then simmer and cook for 35-45 minutes (for whole grain) or about 10-25 minutes (when cracked). When cooked, remove from heat and set aside;
- While the freekeh is cooking, prepare the produce. Wash all produce, and pat dry. Peel and slice the oranges. Cut the avocado in half, twist, take the pit out, scoop out the flesh with a spoon, and slice. Thinly slice the celery and if they come with some leaves, use these as well at the end. Peel and thinly slice the onions. Wash and chop the mint. Peel and mince or mash the garlic;
- In a small bowl combine the tahini, yogurt, garlic, and lemon juice, and add salt and pepper to taste until you have the desired consistency;
- Add a big dollop of the dressing to the plates and spread it out thinly, add cooked freekeh on top and dress with the salad greens, orange slices, avocado, mint, onions, and sesame seeds;
- Alternatively, you can combine the freekeh and salad ingredients in a bowl before you plate up, drizzle with dressing, herbs, and seeds, toss then serve.
Notes
For an equally satisfying gluten-free option, try replacing freekeh with quinoa.
Credit
Blue zones