Greek salad with cracked green wheat

Freekeh – an 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 teaspoons (22 mL) red wine vinegar
  • 5 teaspoons (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 approximately 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.

Author: Paula Roy

Welcome to my kitchen! I love simple dishes prepared with passion and am always seeking to find new methods to make food as fun and flavourful as possible. If you enjoy this space be sure to check out my Rogers TV Ottawa cooking show, Paula Roy's Favourite Foods, available on local cable, streaming and a dedicated playlist on Rogers TV's YouTube channel.

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