Ancient grain as nutritious as it is delicious!
It seems like every time I turn around, someone’s talking about a new superfood. One that’s appearing in discussions lately is freekeh, also known as cracked green wheat. It’s an ancient grain that is high in fibre and has a low glycemic index. It’s super nutritious, super tasty, super easy to prepare and super versatile, so in my mind, that makes it a superfood! It’s so simple to match this healthy, mild-flavoured grain with the elements of a flavourful Greek salad. If you are oven 40 (as I am), OR a huge fan of the movie Little Miss Sunshine (as I most certainly am) I dare you to make, eat or talk about this dish without having the song “Super Freak” roaring through your brain like a runaway train. Long live dance music!
- 1/2 cup (125 mL) freekeh (cracked green wheat)
- 1 cup (250 mL) water plus 2 tablespoons (30 mL)
- 1/3 cup (90 mL) thinly sliced red onion
- 1 tablespoon (15 mL) white vinegar
- 1 cup (250 mL) each chopped tomatoes, green pepper, cucumber
- 1/2 cup (125 mL) pitted Kalamata olives
- 1/2 cup (125 mL) crumbled feta (or vegan substitute)
- 5 tablespoons (22 mL) red wine vinegar
- 5 tablespoons (22 mL) fresh lemon juice
- 1/4 teaspoon (1.25 mL) each salt, pepper (or to taste)
- 1/2 teaspoon (2.5 mL) dried oregano
- 6 tablespoons (90 mL) olive oil
- Combine freekeh and water in a small pot. Cover and bring to a boil over high heat then reduce heat to low and simmer approx 20 mins until grains are soft and all water has been absorbed.
- While freekeh cooks, put red onion in a bowl and cover with ice water and 1 tablespoon (15 mL) white vinegar and let soak. This will make the raw onions much milder and more pleasant-tasting.
- Also while freekeh cooks, chop vegetables and crumble cheese.
- Make dressing by combining vinegar, lemon, salt, pepper and oregano in a small jar with a tight lid. Cover and shake. Add olive oil and shake again.
- To assemble salad, spread cooked freekeh on the bottom of a rimmed platter or shallow, broad bowl. Top with vegetables and olives. You can make ahead to this point and store at room temperature for up to 2 hours or refrigerate for up to 8 hours.
- Drizzle dressing over salad, then top with feta.
Serves 2 – 3 and can easily be doubled or tripled.