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Freekeh With Veggies, Yogurt, And Feta

Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe healthy delicious fast tasty simple easy made at home best perfect freekeh salad with roasted carrots and cauliflower yogurt dressing and marinated beets with apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min

In our freekeh with veggies recipe, we combine many flavors. The freekeh salad is made from cracked freekeh, roasted carrots and cauliflower, yogurt dressing, marinated beets, hemp seeds, raisins, and crumbled feta cheese. This sweet and sour salad is not only super delicious but also packed with essential nutrients. It’s rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc. We combine Asian and Mediterranean cuisine to offer you a unique tasty salad for every day.

Freekeh Salad’s Flavor

We include strong-flavored ingredients in this salad such as apple cider vinegar with the mother (sour) and raisins (sweet). We also include beets with their strong flavor, yogurt (creamy) and feta cheese (salt) tastes. If you, however, want to make this salad even more flavorful, you can substitute the plain water we cook freekeh with vegetable or some other stock.

Skip the Salt

Feel free to skip the salt in this recipe as we do. We use Bulgarian crumbled feta cheese in this salad which is plenty to bring salt taste in the salad. Of course, you can use any other kind of feta cheese. We are just biased towards the Bulgarian feta!

Probiotics and Prebiotics

This recipe is rich in probiotics and prebiotics. We use homemade yogurt full of goodness, and apple cider vinegar with the mother. Both ingredients are rich in probiotics and your tummy will thank you for eating them. Freekeh is also a source of prebiotics.

Freekeh With Veggies Healthy Fats

We include hemp seeds in our freekeh with veggies as a super seed. Hemp seeds are rich in healthy fats as olive oil is too. We love good fat as it feeds our brains.

Ingredients That Fight Cancer

I will admit I often have nightmares about cancer. I know so many great people who have been impacted by cancer that I wish we had a cure for it. Maybe in my next life, I will be a scientist who can come up with new medicine to eradicate this horrible disease. For now, I will have to accept that all I can do is help with food choices and hope for the best. Our freekeh salad has many ingredients that are known to fight against cancer. Cauliflower has antioxidants and phytonutrients that can protect against cancer. Freekeh contains two important carotenoids – zeaxanthin and lutein. Among other health benefits, those two antioxidants help the body fight against free radicals ultimately helping the body to fight against cancer.

Substitutes

  • If you are gluten-free, you can substitute freekeh with a gluten-free grain such as quinoa.
  • We use raisins for this salad, but you can use any sweet type of dried fruit. For instance, cut dates, black currants, currants, etc.
  • We use baby carrots for this salad, as it is quicker and easier to prepare them for roasting. If you have big carrots, you can substitute the 10 baby carrots with 2 big carrots. Just wash and peel as needed before cutting into pieces for roasting.

How to Eat Our Freekeh With Veggies

Our family eats the freekeh with veggies as a side to cooked meat for dinner. I eat this salad on its own for lunch the next day when there are leftovers. I believe it would be a great salad to bring to potlucks and social gatherings. People usually compliment the sweet and sour taste as well as on the colors that beets bring to the dish. This freekeh salad with roasted vegetables holds well even when it is outside the fridge. I do cover the bowl with plastic wrap to protect from the air when storing it in the fridge. Freekeh tends to dry out if it is exposed to air for too long.

Equipment

For this recipe, you don’t need special equipment. Just a few mixing bowls, a pot, and a baking sheet. You can use a whisk to mix up the yogurt dressing, but I do it with a fork instead.

Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe healthy delicious fast tasty simple easy made at home best perfect freekeh salad with roasted carrots and cauliflower yogurt dressing and marinated beets with apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min

Freekeh With Veggies, Yogurt, Cheese

Freekeh Salad With Roasted Cauliflower, Beets, Raisins, Yogurt And Feta Cheese
Prep Time 5 mins
Cook Time 25 mins
Active Time 10 mins
Total Time 30 mins
Skill Level :Beginner
Vegetarian
Nut Free
Course Kids, Lunch, Party Dish, Picnic, Salad, Side, Side Dish
Calories 269
Servings 4
Cuisine Mediterranean, Middle East

Ingredients
  

Instructions
 

Prep

  • Wash hands with soap and water. Check out our article about how to wash hands properly
  • Gather all ingredients
    Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe delicious fast healthy tasty easy made at home best simple perfect vegetarian cracked freekeh salad with roasted vegetables marinated beets and yogurt dressing from apple cider vinegar with the mother and olive oil recipe rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min
  • Preheat oven to 450 Fahrenheit
  • Gently rub produce under cold running water. Scrub firm produce with a clean vegetable brush under running water.
  • Split up 1 cauliflower head into small florets. Discard the core.
  • Cup up about 10 baby carrot each into about 8 pieces. Not too small as they will burn and be hard to eat.

Roast the Vegetables

  • Grease a baking pan with avocado oil
  • Spread out the cauliflower florets and baby carrot pieces into one layer
    Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe healthy delicious fast tasty simple easy made at home best perfect freekeh salad with roasted carrots and cauliflower yogurt dressing and marinated beets with apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min
  • Spray with avocado oil spray the vegetables
  • Season with (optional) pink Himalayan salt and ground black pepper
    season carrots and cauliflower with salt and ground black pepper for Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe delicious fast healthy tasty easy made at home best simple perfect vegetarian cracked freekeh salad with roasted vegetables marinated beets and yogurt dressing from apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min
  • Roast 22-23 minutes, or until the vegetables are a little bit brown color and tender when pierced with a fork

Make the Freekeh

  • While the vegetables are roasting, cook the Freekeh. Follow this link to a full step by step instructions on how to cook the freekeh.
  • In summary, bring to boil 1 ¼ cup water. Add freekeh to the boiling water and simmer for about 20 min until all the water is absorbed.
    Add Freekeh To Water for homemade organic whole grain cracked freekeh traditional grain of middle east healthy delicious fast tasty simple easy made at home best perfect 100% whole grain cracked freekeh made with organic whole grain cracked freekeh and plain water farik frikeh ready to eat in 20 min rich in calcium, iron, protein, fiber, magnesium, manganese, phosphorus, and B vitamins

Marinate the beets

  • While the vegetables are roasting and the freekeh is cooking, marinate the beets.
  • Dice 4 oz cooked beets
    diced cooked beets for healthy delicious fast tasty simple easy made at home best perfect freekeh salad with roasted carrots and cauliflower yogurt dressing and marinated beets with apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc
  • In a bowl, combine the 4 oz diced beets, 10 oz dried raisins, ½ tbsp apple cider vinegar with the mother, and 2 tsp olive oil. Stir well.
    marinate the beets and raisins with apple cider vinegar with the mother for Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe delicious fast healthy tasty easy made at home best simple perfect vegetarian cracked freekeh salad with roasted vegetables marinated beets and yogurt dressing from apple cider vinegar with the mother and olive oil recipe made from 100% whole grain cracked freekeh carrots cauliflower cooked beets dried raisins hemp seeds plain yogurt Bulgarian feta cheese apple cider vinegar with the mother olive oil rich in probiotics, healthy fats, protein, fiber, vitamin A, B, K, E Phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, riboflavin, lutein, zeaxanthin, folate and zinc ready to eat in 30 min
  • Set aside to marinate for about 10-15 min stirring occasionally

Make the Yogurt Dressing

  • In a bowl, mix ¼ cup plain yogurt, ½ tbsp apple cider vinegar with the mother, 1 tbsp olive oil, and 1 tbsp water.
    yogurt dressing with apple cider vinegar with the mother and olive oil for Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe
  • Stir together all ingredients to blend and set aside.

Put Freekeh Salad Together

  • In a bowl, combine roasted vegetables, cooked cracked freekeh, marinated beets, yogurt dressing, 2 tbsp hemp seeds, and ¼ cup crumbled feta cheese.
    in a bowl combine freekeh yogurt dressing marinated beets hemp seeds and feta cheese for Homemade freekeh salad with roasted cauliflower and carrots marinated beets hemp seeds dried raisings yogurt dressing sweet and sour taste middle east Mediterranean recipe
  • Enjoy!

Video

YouTube video

Notes

  • We use one small 28g of raisin package for this recipe. You can reduce it in half if you don’t like sweets in your salad
  • To make the salad’s flavor stronger you can use stock of your choice instead of plain water when making the freekeh
  • If you are wondering how much is 4 oz of beets, you can just cut up 2-3 cooked whole beets

  • We are extremely excited to announce we are now using the saferecipeguide.org guidelines to make our recipe safe-friendly. We will slowly be incorporating the safe recipe guidelines into our recipe instructions!

Nutrition

Nutrition Facts
Freekeh With Veggies, Yogurt, Cheese
Amount Per Serving
Calories 269 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Cholesterol 10mg3%
Sodium 232mg10%
Potassium 613mg18%
Carbohydrates 31g10%
Fiber 7g29%
Sugar 7g8%
Protein 12g24%
Vitamin A 3541IU71%
Vitamin C 71mg86%
Calcium 129mg13%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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We strive to provide the most accurate information possible, however, it is at your own risk when you decide to use it. For example, the nutritional information shown is an estimate provided by our recipe plugin. It should not be considered a substitute for a professional nutritionist’s advice. If we list a recipe as a nut-free, for instance, we do our best to check all ingredients for nuts via an application. However, it is your responsibility to double-check our work before using the information as there is always room for manual error on our part or an error on the application we use.

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