Freekeh, Parsley and Garbanzo Bean Salad
I’ve been working on eating more vegetarian meals, which is difficult when my husband gets disappointed when there isn’t some sort of animal on his plate. When I told him this freekeh, parsley and garbanzo bean salad was dinner, he said, “No feta cheese? Just this?”
Yes, just this.
I’ve been hearing a lot about freekeh lately. It seems to be the grain du jour—the quinoa of 2014 (quinoa is technically a seed, but I digress). Freekeh is green wheat; an ancient grain popular in the Middle East and North Africa. Harvested early, the moist grains are sun-dried, and then set on fire to burn off the chaff. The roasted grains are then beaten and cracked into uniform pieces.
It’s this early harvesting that is the key to freekeh’s nutrition, retaining more nutrients than grain allowed to fully mature. Freekeh has more protein, vitamins and minerals than brown rice, a low glycemic index and as much as four times the fiber as brown rice.
With all of the positive press, I had to give freekeh a try! It’s easy to cook—just like any grain; I simmered it on low heat in some water with a bay leaf added for flavor. The result was bland, with a texture softer than brown rice, but much like any grain–nothing extraordinary here. I allowed the freekeh to cool and tossed it in a salad with parsley, garbanzo beans, good olive oil and lemon.
This freekeh, parsley and garbanzo bean salad has all the flavors of tabouli—one of my favorite Middle Eastern salads. Garbanzo beans give the recipe more substance. They add a creamy mouth-feel that turns this salad into a main dish–without the addition of cheese. The mint and tomatoes are light and fresh. The texture of the freekeh is just perfect. After a few bites, even my husband was won over.
Give this recipe a shot for Meatless Monday—or meatless any day. You can find freekeh on many supermarket shelves or buy freekeh on Amazon.
Freekeh, Parsley and Garbanzo Bean Salad
Freekeh, Parsley and Garbanzo Bean Salad Recipe
Ingredients
- 1 lemon, zested and juiced
- 4 tablespoons good olive oil
- 1 small garlic clove, minced
- 1 teaspoon salt + more to taste
- 1/2 teaspoon freshly ground pepper
- 2 cups cooked freekeh (cooled)
- 1 1/2 cups (1 16 oz. can, drained) garbanzo beans (chickpeas)
- 2 cups finely chopped parsley
- 2 ripe tomatoes, seeded and chopped
- 1/4 cup fresh mint, chopped
- 2 green onions, chopped
Method
In a small bowl, mix together the lemon zest and juice, olive oil, garlic, salt and pepper.
In a large mixing bowl, mix together freekeh, beans, parsley, tomato, mint and green onion. Toss with the vinaigrette and taste. Season more to taste. Chill for half an hour before serving/
http://loveandduckfat.com/freekeh-parsley-garbanzo-bean-salad/
I know I would love eating Freekeh, I love Parsley and Garbanzo Beans. I eat a lot of taboleuh and this is kind of like it only with beans
That actually sounds really tasty. I love things like this for lunch – and garbanzo beans are my favorite!!
This recipe looks great. I pinned it so I can try it soon!
Yum! this looks amazing! We try to go meatless at least once a week and this may just be on our menu soon!
This sounds like something my mom would love! Sharing it with her! Thanks! 🙂
This is something that I have never tried before. It certainly sounds like it would be very good!
My wife makes something similar. Loves it for a springtime lunch!
I just hosted a party this past weekend and this recipe would have been perfect to serve. It looks like something that everyone would enjoy.
Interesting combination for a salad but looks delicious.
Such a fresh, Spring recipe. Pinning it!
Looks delicious, thanks for sharing!
I’ve never been a big fan of garbanzo beans, but this actually looks pretty good!
This looks delicious! Might have to try this one when my mom is in town.
I can tell already that I would really love this dish. Everything inside it is fabulous, and I’m crazy about garbanzo beans.
That looks amazingly delicious. I love garbanzo beans. As a vegan I eat then everyday in one form or another
Freekah sounds like a delicious food! We are thinking about going all; veggie, but I feel like I would be like your husband and want the cheese too!
I’ve not heard of freekeh prior to this post. Now I need to find out more. First question is… Is it Gluten Free?
I have need heard of freekeh before but will be on the look out for it. I actually love quina even though when I see it, it reminds me of the parakeet seed we used to give our birds.
I have to admit I have never heard of freekeh, it does sound nice though, perhaps I will have to give it a try sometime 🙂 x
I actually had to look up freekeh because I had never heard of it before. The salad looks really healthy!
Garbanzos are one of my favorite foods and I love to add them to a variety of dishes like this one.
This looks really delicious. I think I’ll be making it this weekend. My husband likes to eat meat too but he’s getting much more accepting of vegetarian meals.
I try to eat more beans and veggies too! Who needs meat at every meal? I love garbanzo beans and this looks amazing!
This look amazing! I will definitely try it!
I have never heard of freekeh before but I definitely want to try it. I googled it and found a place to purchase it and I will be doing so. Thanks for the recipe too.
I feel sorry about this kind of recipe- why ? because I cant get all the required ingredients though I really want to try to prepare it for my family and tell them I knew this recipe to this blogger. But this looks so yum yum thanks for sharing.
Now, that – looks yummy and something I’d love to try – plus its healthy too.
What a unique name for a blog and that recipe looks yummy! My daughter is into making salads and she would enjoy making and eating this. Thanks for sharing.
Now, this is something I’ve never had that would really love to try. It looks so delicious!
I’ve never heard of freekeh before. From your description I bet my close friend would love it.
I love garbanzos and I am VEGAN. This is the perfect post for me. Keep cooking yummy vegan/vegetarian and he’ll be on board. My husband “converted” successfully and loves it.
Thank you! xoxo
This just looks delicious, and then you read about it and it sounds delicious too. Thank you for sharing the recipe!
I don’t think I’ve ever heard of freekeh. It sounds pretty yummy though!
I just had garbanzo beans for the first time last week and found I hated them lol. I think I would love to try this recipe with a different kind of bean though!
First, I love your blog name! Second- this recipe sounds and looks amazing! Yum!
Just the salad alone is a main dish for me. I love chick peas or garbanzo beans. I love the taste and texture of it. Thank you so much for sharing and this is one delicious and colorful meal. 🙂 Yummy!
This looks great! pinning!!
Honestly the only name I recognised in your title is parsley. That just shows how little I know about cooking. Would love to try this own though.
With Spring coming, a bean salad is a great brunch option. Thanks for the recipe.
This looks so delicious. I would definitely give this a try.
This recipe looks divine. I’ve never tried Freekeh. I’m not sure they have it in our local grocery. I’ll have to look for it.
Beans & salad are great together! Thanks for sharing
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