Say goodbye to those #saddesklunches by packing up this make-ahead satisfying salad that will leave your fellow workers wishing they weren’t eating another sandwich. South of your taste buds, however, your body will benefit from the nutritional bounty in this salad. Freekeh is a high-protein and fibre-rich Middle Eastern wheat that is harvested young and roasted for a smoky flavour.
Tip
This salad can also be made with other whole grains such as spelt, farro, and millet.
When preparing salads for future meals, it’s best to avoid delicate salad greens that are apt to lose their textures. Instead, include heartier veggies such as carrots, celery, and beets.
Roasted Carrot Freekeh Salad
Ingredients
- 1 lb (450 g) carrots, cut into 1/2 in (1.25 cm) chunks
- 2 tsp (10 mL) grapeseed or sunflower oil
- 1/2 tsp (2 mL) salt, divided
- 1 1/2 cups (350 mL) freekeh
- 2 cups (500 mL) cooked or canned chickpeas, rinsed and drained
- 2 stalks celery, sliced
- 1 cup (250 mL) sliced roasted red pepper
- 1 cup (250 mL) chopped flat-leaf parsley
- 1 cup (250 mL) chopped mint
- 3 sliced green onions
- 1/2 cup (125 mL) sliced pitted Kalamata olives
- 3/4 cup (180 mL) golden raisins
- 1/2 cup (125 mL) unsalted pistachios
- 1/3 cup (80 mL) roasted unsalted sunflower seeds
- 4 oz (113 g) crumbled feta cheese
- 1/4 cup (60 mL) extra-virgin olive oil
- Juice of 1 lemon
- 2 garlic cloves, minced
- 2 tsp (10 mL) zaíatar
- 1/2 tsp (2 mL) crushed red pepper flakes (optional)
- 1/2 tsp (2 mL) black pepper
Nutrition
Per serving:
- calories464
- protein15g
- fat21g
- saturated fat4g
- trans fat0g
- carbohydrates59g
- sugars16g
- fibre14g
- sodium505mg
Directions
01
Preheat oven to 400 F (200 C) and place rimmed baking sheet in oven as it heats. Toss carrots with oil and 1/4 tsp (1 mL) salt. Place carrots on hot baking sheet and roast until tender and darkened, about 25 minutes, stirring once.
02
In medium saucepan, place freekeh, 3 cups (750 mL) water, and 1/4 tsp (1 mL) salt. Bring to a boil, reduce heat to medium-low, and simmer, covered, for 20 minutes, or until water has been absorbed and freekeh is tender. Set aside, covered, for 5 minutes and then gently fluff with fork. Spread freekeh out on rimmed baking sheet to cool.
03
In large bowl, toss together roasted carrots, freekeh, chickpeas, celery, roasted red pepper, parsley, mint, green onions, olives, raisins, pistachios, sunflower seeds, and feta. Whisk together olive oil, lemon juice, garlic, zau2019atar, red pepper flakes (if using), and black pepper. Toss dressing with salad. Keep chilled for up to 5 days.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
