Freekeh with mixed vegetables (virtual vegan potluck)

This Freekeh and mixed vegetable recipe is taking part in the Virtual Vegan Potluck. Thanks to An unrefined vegan for introducing me to the potluck :).

You have a chance to enjoy over 100 vegan recipes ranging through appetizers, mains, breads, soups and desserts.At the end of this post you will find links to the posts before and after mine. Do take the time to go through this amazing vegan potluck. There is plenty of inspiration and creativity.

Freekeh (pronounced free-ka) has been recently labeled “super food”.It has been popular in the arabic cuisine for centuries.Mainly in the Levantine area and north-east africa. It is used to make soups, pilaf,salads and even to make the stuffing for chicken and poultry.
So what exactly is freekeh, you may ask?

Freekeh is roasted green wheat. The grains are harvested while still soft, young and green, then parched, roasted and dried. The process captures and more importantly retains the grains at the state of peak taste and nutrition. Green grains are very different in properties to mature grains. The entire process is natural and only uses fire and air.
Freekeh is higher in protein compared to couscous and appreciably higher compared to white rice. It compares well to other healthy grains such as quinoa and farro. Freekeh has at least four times as much fibre as some other comparable grains, and consists mostly of insoluble fibre. It also has a low glycemic index.

You can by freekeh in three sizes rough, medium and fine. Fine freekeh works best for soups. The medium and rough cut freekeh is what you ‘ll need to make my recipe today or to make a salad or stuffing

Today I am sharing one of my favorite ways to cook freekeh. It is quick and easy yet quite tasty and satisfying. I use walnuts to infuse the olive oil I cook the vegetables and freekeh in with the nutty walnut flavor then use the walnuts to top the cooked freekeh. They adds a delightful crunch. The mixed vegetables add nutritional value to the dish, color and layers of flavor. The freekeh is the main player here. It is nutty, pleasantly chewy and smoky. The whole combination is a healthy ,satistying meal that is sure to be a family favorite in no time.

Freekeh with mixed vegetables فريكه مفلفله

2 cups freekeh
3-4 tablespoons olive oil
1/2 cup walnuts (optional)
1 cup mixed vegetables (I used frozen peas, carrots and green beans)
2 teaspoons salt
1/2 teaspoon allspice
1/4 teaspoon cardamom


Start by washing the freekeh until the water almost runs clear.

Soak it in the water for 10 minutes then leave it to drain off the water in a colander

In a pot add the olive oil and the walnuts and stir over medium heat until the you can smell the walnuts and they are slightly golden brown (be careful walnuts can burn in the blink of an eye so don’t walk away from them).

Remove the walnuts from the pan and reserve the olive oil.

Add the vegetables and cook them over medium heat in the walnut infused olive oil for 5-10 minutes

Add the drained freekeh and stir for 4-6 minutes. Till the freekeh is covered in oil and slightly toasted

Add enough water to submerge the freekeh and rise  2 cm above the freekeh level (this usually required 2 cups of water per cup of freekeh)

Add the salt, all spice and cardamom

Cover the pot and cook over medium low heat until the freekeh absorbs all the water and puffs up (10-15 minutes)

Leave the freekeh covered for 15 minutes then fluff it up with a fork garnish with the walnuts and dig in.

If you are looking for more vegan main meals you may also like to check out

Middle eastern spicy lentils with pasta (Horaa osbaao)

Pumpkins and lentils cooked in tomato sauce

Please take the time to visit my fellow bloggers who are participating in the virtual vegan potluck

The vegan’s husband has an amazing homemade ravioli with butternut squash filling

Or go back to My sister’s pantry if you have started here. There is a glazed lentil walnut apple loaf waiting for you there

You can always start at the beginning of the Potluck by visiting Vegan Bloggers Unite! or the home base of the Potluck, the Virtual Vegan Potluck website.