Zesty Freekeh Salad with Beans

This zesty salad is the best introduction you can have to freekeh, a chewy, nutty and smokey whole grain commonly used in the middle east. It’s easy to cook (similar to how you would cook rice), and perfect to prepare in advance. This salad mixes freekeh with arugula, cucumbers, fresh herbs and beans. The zesty honey mustard dressing makes it quite addictive!

a yellow oval platter with freekeh salad served inside. The salad includes arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley. There is a small bowl with mint in the top left, and an orange water glass in the bottom right.

The Grain You Need to Learn More About: Freekeh!

I feel like freekeh has yet to be discovered over on the western side of the globe, and I want to contribute to that discovery and spotlight. It is very common in the middle east (countries like Lebanon, Jordan, Syrian, Palestine, Egypt as well as in North Africa) and consumed quite regularly in soups, salads and as a pilaf.

Freekeh is young wheat (which means wheat that is harvested early, while still tender and green) that is roasted and then processed to remove the husks of the wheat, revealing the nutty, smokey kernels. The term “freekeh” is an Arabic word and describes the way the wheat is rubbed to remove the outer husks.

Whilst freekeh does have a longer cook time than rice or bulgur, it is worth making simply for its chewy texture and nutty flavour, as well as its health benefits (high in protein and fibre, and high in micronutrients). Now if you can’t find it near you, a great substitute would be coarse bulgur, which I use and explain more about in this bulgur salad.

How to Cook Freekeh

Freekeh can be found in two different varieties: whole or cracked. Cracked freekeh simply means that the whole grains are broken into smaller pieces. This means it is quicker to cook. Whole freekeh (which is pictured below) has a chewier texture and will require a bit longer to soften.

One important thing you must do when using whole freekeh is to first pick through it with your fingers. Simply spread it out on a surface, and then use your fingers to spread the grains and look for any small stones or impurities. This takes 5 minutes or so but well worth it. You don’t want to bite into a stone after cooking!

uncooked freekeh grains in a small beige bowl

uncooked freekeh grains in a small beige bowl, slightly spread apart and being picked through

After picking through the grains, wash them thoroughly with water and then drain. Next, cook the freekeh the same way you would cook rice, but use a 1:2.25 ratio of freekeh to liquid.

That means for 1 cup of freekeh, use 2 1/4 cups of water or chicken broth. I always use chicken broth (or vegetable broth) if I have it on hand to give it more flavour. But water works really well too. Combine the liquid and freekeh in a pot with a bit of salt, bring to a boil, then cover and cook on low heat for 30 to 40 minutes, until the grains are tender.

Keep in mind that the grains will still have a chewiness to them, and depending on the type of freekeh you’re using, it can take anywhere from 30 to 40 minutes. Fluff the freekeh with a fork and allow it to cool. You can then store it in an airtight container and in the fridge for a week, and use it in salads as needed.

cooked freekeh grains in a small grey bowl

Freekeh Salad Ingredients and Substitutions

ingredients for freekeh salad which include arugula, green onions, cucumber, sweet onions, freekeh, oregano, mint, parsley, and beans

You can make a freekeh salad any way you like; there’s no wrong way to go about this. But the combination of the ingredients in this salad is my ideal flavour! There is crunch, chewiness, fresh herbs and it’s quite substantial with the addition of the beans.

Arugula: I love some leafy greens in this salad, and peppery arugula works so well. You can replace it with leafy lettuce, spinach or kale.

Beans or chickpeas: I always have a can of chickpeas or mixed beans in the my cupboard, and it’s the best way to make this salad more substantial and filling. Use whichever you have on hand.

Crunchy additions: I add a lot of finely chopped Persian cucumbers for crunch, along with sliced sweet white onions (make sure you get the sweet ones!).

Herbs: I tend to make this salad a lot in the summer, when I have plenty of fresh herbs in my backyard. I love the combination of mint, parsley, oregano and green onions. Feel free to use only a few of these if you don’t have all of them on hand.

Freekeh: the star ingredient! But don’t fret if you can’t find it. I have made this salad many times with coarse bulgur, quinoa, and brown rice and it never disappoints.

ingredients for honey mustard salad dressing which include olive oil, lemon juice, salt, pepper, dijon mustard and honey

The dressing is what brings the zest to this salad. I have made it using a tart pomegranate molasses dressing like in this Arabic salad recipe, which comes out delicious, but if I were to choose, I love this honey mustard dressing with the combination of herbs.

All you need are olive oil (the good stuff), lemon juice, dijon mustard, honey, salt and pepper.

Freekeh Salad Preparation Process

Once the freekeh is cooked (per the section above outlining exactly how to cook it perfectly), it’s a matter of quick assemble. This salad doesn’t involve a lot of chopping either which is a win.

Finely chop the cucumbers, slice the onions, and finely chop the herbs. Wash and drain the beans. In a large bowl, combine the freekeh, cucumber, onions, fresh herbs and beans together.

a large wooden salad bowl with the following ingredients inside: arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley

Combine the dressing ingredients in a small jar, then cover with a lid and shake to combine. The olive oil, lemon juice and dijon mustard will emulsify into a beautiful golden colour. You can also whisk the dressing in a small bowl.

A honey mustard dressing in a small glass jar with a silver lid, being shaken

A honey mustard salad dressing that is bright yellow in a small glass jar, with the lid next to it

Pour the dressing over the salad and toss to combine. Store it in the fridge for a few hours to chill.

TIP: If you want to make this salad several hours in advance, mix everything together except for the arugula. It’s best to add the arugula just before serving just so it stays fresh and doesn’t wilt. The rest of the ingredients will hold up well and get even tastier as they absorb the salad dressing.

a large wooden salad bowl with freekeh salad inside. The salad includes arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley.

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Clik here to view. a yellow oval platter with freekeh salad served inside. The salad includes arugula, chopped cucumber, sliced onions, beans, cooked freekeh, and chopped parsley. There is a small bowl with mint in the top left, and an orange water glass in the bottom right.